CrossFit – Wed, Oct 5

Kanehsatake CrossFit – CrossFit

WARMUP (No Measure)

2 min cardio

2 sets

10 DDB thrusters

20Butterfly sit-ups

30 Plank side touches

Abz (No Measure)

AMRAP 10

40m Suitcase carry (total) Heavy DB

6-8 WB Deadbug per side

30s Woodchopper per side

The Smoky God (AMRAP – Rounds)

Every 2:30 for 12:30 Rx+ 2:00 for 10:00

7 DDB Step ups (50/35) total

14 Alt DB Power Snatches

7 T2B/ 12 K2C/ 10 Vups

30DU/90 skips

Score = /5

Core & Glutes (No Measure)

4 sets

10 vups

20 Lemon squeeze

30 toe touches

40 Bicycles

30s plank

No break

TC 12

3 sets

30 long lunges

20s hip thrust @120*

rest 60

3sets

20 lying leg curl with black hold 1s every rep

25 WB leg curl

rest 60

2 sets

15 Elastic around knees frog position hip thrust

15 Keeping the elastic at the same place Superman and open your leg

rest 30s

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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