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 banded shoulder press

10 walking lunges

Strength (AMRAP – Reps)

5 superset on a 4 min clock

Single set of dips

6 KB foward lunge steps

6 KB backward lunge steps

5 KB curtsey

Hop on up! (AMRAP – Reps)

2x 3 min AMRAP with 1 min rest between

11 box hop (24/20)

7 handstand push up / 9 pikes

5 heavy power clean (must be unbroken)

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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