CrossFit – Wed, Aug 2

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

10m broad jumps

10 Banded Shoulder Press

10 Alt Stepups

5 KB kneeling windmill per side

20s Hollow rock

Arms & Abs (No Measure)

AMRAP 12

10 Ring rollouts

12 DB Reverse curls

30-40s stir the pot

12 OH Tricep ext

10 weighted side hip thrust per side

Metcon (AMRAP – Rounds and Reps)

3 rounds

400m run /500m row

16 DB snatch (45/25)

12 Pushups

9 C2B

Optional (No Measure)

Tabata (20/10) x8

lemon squeeze

superman to star

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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