CrossFit – Wed, Nov 16

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 sets

2min skip

12 DDB S2OH

12 DDB OH Squat

12 Butterfly sit-ups

30s Plank

Abz (No Measure)

AMRAP 10

80m Side death walk

30 Vups

30 Plank twist per side

Avalanche (AMRAP – Rounds and Reps)

AMRAP 6

3 Strict Pullups

9 Alt DB Power Snatches

9 Box jumps (26/22)

3 rounds * Breakup as needed

10 SA DB Push Press

15 Alt DB Stepups

10 SA DB Hang Squat Cleans

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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