CrossFit – Wed, Aug 23

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

1min skip

5 KB half kneeling Windmill per side

5 Jefferson curls

5 Cossack per leg

20 Plank touches

Abs & Arms (No Measure)

AMRAP 13

10 Alt Vups

30 Plank leg lift

30 Lemon Squeeze

20s Star Plank per side

12 Zottman curls

12 KB Horned Tricep ext

20m OH Chaos carry / arm

Metcon (AMRAP – Rounds)

E2MOM x 6 rounds

30 DU/90 skips

5 Power Snatches (95/65)

10 Wall balls (20/14)

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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