CrossFit – Wed, Apr 5

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2sets

40s skips

5 cossack lunges per side

5 SA Push press per side

5 Ring rollouts

5 Ring rows

10 Hip circles per side

Core strength (No Measure)

AMRAP 12

20m KB Offset carry per side

15 Plate sit-ups

15 Wood choppers per side

20s weighted plank

20s arm extended plank

rest 90s

Forest cake (AMRAP – Rounds and Reps)

AMRAP 13

BUY-IN800m row

2-4-6-8-10….

Pullups /ring rows

Power snatch (95/65)

walking lunges step

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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