CrossFit – Wed, Nov 9

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2sets

2min cardio

10 OH Squats

20 situps

5 Hip snatches

10 situps

30 plank side touches

Abz (No Measure)

Plank 3

Front/Sides/Hands

AMRAP 7

8 Elastic curls 2020

20-30s elastic hollow hold

30s scissors

The 86 Chicago Bulls (Time)

4 Rounds

7 Hang Power Cleans (115/85) Rx+(145/115)

13 Front or Back Squats

200m run or 250m row

TC12

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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