CrossFit Canvas
Strength & Conditioning, General FitnessBodyweight and Kettlebell workout utilizing both 3 days a week.
Just you and a Kettlebell is all you need to complete this program, all the movements are easy and come with demo videos to help you.
3 sessions per week
Must use App app to view and log training
Program Training
A1
Hip Mobility - KB Squat
3 x 0:10 @ 3
A2
American KB Swing
3 x 10
B
Bottom Up KB Press
4 x 5
C
Goblet Squat
3 x 10
D
KB Lunge
3 x 10
E
Push-Up
4 x 8
F
(A) Single Arm KB Sumo Deadlift
3 x 10
G
SLRDL to Step Up
3 x 10
H1
Chest Stretch
2 x 3 @ 0:10
H2
Pigeon Stretch
2 x 3 @ 0:10
A
1-Leg Romanian Deadlift
3 x 10
B
1-Arm KB overhead press
3 x 10
C
1-Arm KB Row
3 x 10
D
American KB Swing
3 x 10
E
Push-Up
4 x 10
F
Dead Bug
4 x 10
G
Half-Kneeling KB Press
3 x 10
H
KB Lunge
3 x 10
I
Air Squat
3 x 12
J
V-Ups
3 x 10
A
One-arm Forward Back KB Lunge
3 x 12
B
Dual Kettlebell Turkish Get UP
3 x 10
C
Dual Kettlebell Z Press
3 x 10
D
(A) Kettlebell See-Saw Row with Theraband on Knees
3 x 10
E
(A) Alternating Kettlebell Push Press
3 x 10
F
Goblet Loaded Cossack Squat
3 x 10
G
Dual Kettlebell Deadlift
3 x 10
H
Butterfly Stretch
3 x 0:30
Jonathan williams
Head Coach: Jon Williams. Four Years College Basketball experience, Assistant College Strength & Conditioning coaching experience at NAIA DIV I University. Bachelor of Arts: Kinesiology & Health Promotion. (Grand View University, Iowa)
