CrossFit – Tue, Sep 27

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

EMOM 6

0-1: 40s farmer carry

1-2: 8-10 Russian twist per side

2-3: 40s Getups/ Burpees

Metcon (No Measure)

E3MOM 9

8-10 DDB Z Press

8 SA DB row

15-25 DB/BB Tricep ext

Metcon (AMRAP – Rounds and Reps)

This is all one giant Round

AMRAP 12

20-15-10

KB Swings (24/16) Rx+ (32/24)

Pushups

then

3 rounds

6 Back Squats (155/100) RX+ from the ground

3 Reverse lunges per side

* Bring the bar over you head or start on the rig

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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