CrossFit – Wed, Jul 26

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

5 KB swings SA/arm

10 superman

10 Scap pushups

10 Stepups

20s hang

Arms& abs (No Measure)

AMRAP 13

15 weighted lemon squeeze

8 Alt DB curl/arm

10 Strict pause knee to chest

8 DB skull crusher

15 pause bicycle per side

Metcon (No Measure)

E3MOM 15

15 Cals row/200m run

5 Hang squat clean (135/95)

7 Burpees over bar

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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