CrossFit – Wed, Dec 21

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

3min cardio

then

2 sets

10 OH Squats

20 Butterfly sit-ups

5 Hip Snatches

10 Stickman Situps

30 Plank side touches

Abzz (No Measure)

AMRAP 4

Any plank position (side/front/forearm/hands)

then

AMRAP 6

30 KB/DBRussian twist

20-30s Lemon Squeeze

30s Kneeling Pallof Hold

Cross- Guild (Time)

Breakup as needed

60 Wall balls shots (20/14)

70 T2B /80 Vups

80 WB JackKnife or 90Butterfly sit-ups

1200m row

TC15

Core & Glutes (No Measure)

Crossfit Abz part

then

3 sets

20 Back Squats or Goblet Squats [31×1]

rest 90

3 sets

40 long lunges

20 Air Squats (pause 1s)

rest 60s

1 set

build up a 4min wall sit with DBs

(choose your weights but it’s [35-40lbs]

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