CrossFit – Wed, Jul 5

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

20 DU/50 skips

20s Hollow rock

10 Kang Squats

5 Jefferson curls

Core (No Measure)

AMRAP 12

20m SA OH carry per side

20 Hand to elbows

10 Dragon Flag

15 KB Tea cup per side

20s Weighted Side plank per side

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

30 KB Swings (24/16)

20 Wall Ball shots (20/14)

10 Pullups

* Every minutes 3 Burpees including @0:00

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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