CrossFit – Wed, Mar 15

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 sets

10 Cals

5 SL RDL per leg

10 Ring roll out

5 Half Kneeling KB press per arm

10 Jump Squats

Core (No Measure)

AMRAP 10

40m Offset carry per arm (heavy&light)

40 mountain climbers

20s L-sit

20 Banded Deadbugs

20s suitcase hold (heavy)

10 Pallof press w/ feet together

Aces in the hold (Time)

4 Rounds

300m row

12 Alt DB Power Snatch (60/40)(70/50)

5 SA DB Push Press per side

8 Strict T2B/10 K2C

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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