CrossFit – Wed, Aug 16

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

10 Alt Step-up

5 Inch worms

10 Scap pushups

5 Curtsey per leg

20s Hang

Abs & Arms (No Measure)

AMRAP 13

10 Side Plank pull through per side

10 Pause DB Curls

20 Pike leg raise

15 Tate Press

15 Side plank hip thrust per side

40m KB Horned walk

Metcon (No Measure)

Every 3:00 for 4 rounds

12 Deadlifts (185/125)

10 Pullups

8 HSPU/10 pikes

6 Box jumps (30/24)

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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