Free Workouts and Fitness blog

Here's a ton of free workouts for you!

CrossFit – Sat, Jan 14

Kanehsatake CrossFit – CrossFit Warm up (No Measure) 2 min cardio (burpee, skipping, row, ski, shuffle) Then 2 -3 sets 14 alternating chest opener 25

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CrossFit – Fri, Jan 13

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 10 Alt setup overs 10 Cossack squat 10 shoulder dislocation 10 BTN spread 10-20s L-sit chin-up

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CrossFit – Thu, Jan 12

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 7 10m bear crawl 10 thoracic rotation per side 10 shoulder tap from plank position per side

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CrossFit – Wed, Jan 11

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 3 sets 1 min cardio 30s hollow rock 15 Pallof press per side 5 plank waves Core (No

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CrossFit – Tue, Jan 10

Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 0-1: Half kneeling KB press x 8 per side + 10 Scap pushups 1-2: 30s hang

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CrossFit – Mon, Jan 9

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 8 1 min row/ski 5 weighted Jefferson 10 banded good morning 10 hip circles per side 10

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