CrossFit – Wed, Feb 8

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 sets

60s cardio

10 Russian swings

10 Cossack lunges per side

5 Half Kneeling Bottom up press per side

10 Facepulls

Core (No Measure)

AMRAP 12

10 seated hip flexor per side

30s DKB front rack hold

30 mountain climbers

10 rower pike up or jackknife

15 Split pallof press per side

Rest 60s

Sharknado (Time)

5 rounds

7 Hang Power cleans (135/85)

9 Burpees over bar

*Every 2 min (starting at 0:00) 11 cal row

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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