CrossFit – Wed, Aug 30

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

1min skips

5 KB SA Swings per arm

5 Jefferson curls

20s Hollow rocks

5 Plank Waves

Arms&Abs (No Measure)

12 Jacknife

30s Dead bugs

15 Torso twist per side

20s Star plank per side

15 DB curls

12 Tricep ext

20m Gun walk

Metcon (AMRAP – Rounds)

E3MOM 12

4 Clean & Jerk (135/95)(155/115)

6 Burpees box jumps (24/20)

8 Cal Row/ Bike

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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