Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
4 sets
10 Alt DB snatches
30DU/90 skips
20s SL Hip thrust hold per side
60s row just w/ leg
Metcon (No Measure)
3 sets
30-40s Ring plank/ body saw
40m KB suitcase carry per side
Then
3 sets
Pike leg raise x10
Straddle leg raise x10
Dragon flag x3 / Vups x10
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
60m walking lunges
100 KB Ukrainian swings (24/16)
Then
3 rounds
Handstand walk x5m/ Bear crawl x10m
15 WB shots (20/14)
* back to the 60m lunges after tour 3rd round of wall balls
