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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Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1)5 SA DB thruster per arm +20s hollow hold 2)10 jump squats + 10 diagonals spread

CrossFit – Tue, Dec 5

Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1)5 SA DB thruster per arm +20s hollow hold 2)10 jump squats + 10 diagonals spread