CrossFit – Wed, Apr 12

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2sets

5 burpees

10m broad jumps

5 plank waves

20s hollow rocks

20s hang

5 hanging Scap retraction

Core strength (No Measure)

AMRAP 12

20m suitcase carry per side

15 pike leg raise (L+R=1)

15 kneeling wood chopper per side

20s weighted plank

10 side plank rotation per side

rest 60

Net fishing (AMRAP – Rounds and Reps)

AMRAP 13

7 power cleans (135/95)(155/105)

7 S2OH

14 weighted jump squats (45/25)

30DU/120 skips

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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