CrossFit – Tue, Oct 4

Kanehsatake CrossFit – CrossFit

WARMUP (No Measure)

AMRAP 6

6 Getups

20m walking lunges

6 pushups

10 Hanging knee to chest

Hollow Earth (Time)

4 Rounds Rx+ 5 rounds

10 Burpees or 15 getups

12 Deadlift (95/65)

6 Hang Power Cleans

12 Shoulder to OH

TC13

Metcon (No Measure)

3 sets

8 DDB shoulder press on 1 leg per side

12-20 Gorilla row

7 Supine spread per side

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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