CrossFit – Wed, May 24

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 sets

40s skipping

5 SA Row + Press

10 Vups

10 Scap pushups

20 Shoulder taps

Core (No Measure)

AMRAP 12

30s hollow rock

7 Dragon flag

20m SA Waiter carry per side

20s Weighted side plank per side

10 Russian twist per side

Raincoat (AMRAP – Rounds and Reps)

AMRAP 12

200m run

15 Deadlifts (135/95)

7 HSPU/9 Pike

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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