CrossFit – Wed, Sep 6

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

60s skipping

5 SA DB Thruster per arm

10 Side plank rotation per side

5 plank waves

10 Hip thrusts

Abs & Arm (No Measure)

EMOM 12

1) 12 BB curls + 20s weighted plank

2) 12 Horned KB Tricep + 20s Flutters kicks

3) 20m Horned Carry + 20s side plank L

4) 20m Horned Carry + 20s side plank R

Metcon (AMRAP – Rounds and Reps)

2 rounds

AMRAP 5

7 cal row

5 db thrusters (45/25)

7 Burpees over db

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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