CrossFit – Wed, Jan 11

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

3 sets

1 min cardio

30s hollow rock

15 Pallof press per side

5 plank waves

Core (No Measure)

AMRAP15

30s front squat hold

10 DB over shoulder per side

10 floor wipers per side

20s side plank per side

Sometimes blue is red and red is blue (AMRAP – Rounds and Reps)

AMRAP 5

5 Thrusters (95/65)(Rx+135/105)

5 Box jumps (30/24)

5 Pullups

Rest 2min between sets

X2

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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