CrossFit – Wed, Feb 1

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 sets

1min cardio

10 Alt step ups

5 SDHP

10 Supermans

5 KB bottom up press per side

Abz (No Measure)

AMRAP 11

10 Wood chopper per side

40m DKBHeavy front rack walk

30 Russian twist

20 Dead bugs

10 VUps

Sun set (AMRAP – Rounds and Reps)

AMRAP 12

40 DU/120 skips

30Russian swings (32/24)

20 Air Squats

10 Pullups (Rx+ C2B)

Core n Glutes (No Measure)

1a-Sumo Back squats 4×20

*wider stance

1b-Reverse lunges 4×30

*medium heavy

rest 1min

2a- BB Sumo deadlift 3×12

*don’t touch the ground

2b- Side lunges 3×20

*same DB

rest 1min

3a- DB/KB Goblet squats 2×25

*heavier

3b- DB/KB Wall sit 2x25s

rest 30s

4a- max jump squats 2x20s

*high jumps

4b- bottom squat position hold 2x20s

*below 90

rest 20s

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