CrossFit – Tue, Oct 25

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

Every 1:30 for 6min

6-8 Getups + 10m walking lunges

6-8 Getups + 10 Vups

*this all needs to be done within 1:30

Strength (Weight)

3-4 sets

8 BB Strict Press 21X2

12 Pendlay row

8 SA Spread per side

rest as needed

JSOC Ghost Unit (AMRAP – Rounds)

Every 1:30 for 9min

4 Power Cleans (165/115) (185/125)

8 Bar facing Burpees

8 Deadlifts

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CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10