CrossFit – Wed, Mar 22

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 sets

10 Cals

5 Jefferson curl

10 Hanging K2C

5 Plank waves

10 Hip circles per side

Core (No Measure)

AMRAP 12

10 Banded Hip flexor per side

20s SL DDB KB FR hold per side

20s KB L-Sit

12 Ring rollouts

12 Side plank hip thrust per side

40 Banded mountain climbers

rest 90s

Quantum (AMRAP – Reps)

EMOM 12

1) 8-12 cals row

2)10 Thrusters (95/65)

3) Max T2B/ K2C

* score is the lowest of T2B in the min over all 4 rounds

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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