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

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