CrossFit – Wed, Aug 10

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2min cardio

2 sets *Focus on technique and form

10 OHSquats

20 Butterfly sit ups

5 Hip Squat Snatches

10 Stickman sit ups

30s Superman

Abz (No Measure)

AMRAP 3

Tripod plank

AMRAP 7

10 Woodchopper per side

20s Banded Hollow hold

20 Side plank hip thrust weighted

Metcon (AMRAP – Reps)

Breakup as needed

100 Shoulder taps

*Wall walk position

200m KB / DB walking lunges

400m Farmer carry (24/16)(32/24)

1200m run /1500m row

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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