CrossFit – Wed, Oct 19

Kanehsatake CrossFit – CrossFit

WARMUP (No Measure)

3 sets

40s Plank

16 Russian Twist

40s Skips

16 Plate Ground to overhead

Strength (No Measure)

4 sets

6-8 DDB Kneeling Shoulder Press

6 SA DB Row

TC 11

Gold Digger (Time)

10-20-30-40

KB Swings (24/16)

DU/ Skips (30-60-90-120)

*Every minute starting @ 00:00 perform 3 Hand release pushups

TC12

Core and glutes (No Measure)

2 sets

25 air squats

25 hip thrust saddle

4 sets

12 front squat 31×1

40s bike

rest 75

3 sets

30 db front rack walking lunges

40s bike

rest 60

2 sets

90s weighted wallsit

40s bike

rest 60

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