CrossFit – Wed, Aug 9

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

5 SA DB Clean & Jerk per side

10 Spread

5 Box jumps

10 Alt Plank to touches

5 KB Windmill per side

Abs & Arms (No Measure)

AMRAP 12

15 WB pikes

12 DB hammer curls

20m suitcase carry per side

12 weighted dips

15 side crunch per side

20m gun walk

Metcon (No Measure)

E3MOM x 4 Rounds

200m /250m row

9 burpees

9 C2B

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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