CrossFit – Wed, Nov 2

Kanehsatake CrossFit – CrossFit

WARMUP (No Measure)

3 sets

10 Alt Power DB Snatches (increase every round)

10 Alt Skater Squats or 12 Alt reverse lunges

60s Row/bike/ski increase calories

ABZ & JERK (Weight)

AMRAP 12

offset carry x30m per side

toe touches x30

clean split  jerk x2-3 *pause 2s dip and in the catch position

Red Devils (AMRAP – Rounds)

Every 3 for 12

200m run/250m row

10 Push press

15 Wallballs (20/14)(24/20)

$Sets 1-4

1-(95/65)(115/80)

2-(115/75)(135/90)

3-(125/85)(155/100)

4-(135/95)(175/110)

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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