Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
5 rounds
16 Jumping lunges
12 Alt pike shoulder tap feet on box
8 Stickman Situps
TC8
Cheese Grater (AMRAP – Rounds)
AMRAP 10
Farmer carry 80m (heavy KB)
10 pike raise + 10 straddle raise
30s Half kneeling pallof hold per side (red/black)
2 dragon flag / 8 vups
*score is only the completed rounds
Metcon (Time)
5 Rounds
15 WB shots (20/14)
40 plank sise touches
*control your hips
8 Strick HSPU/ 10 pike feet on box / 12 BB strict presses(55/40)
TC 14
Metcon (AMRAP – Rounds)
Core and glutes
Do the Cheese Grater
Then
5 sets
1A-12 BB Sumo Deadlift [3111]
1B-12 SL hip thrust feet on box w/ DB (med-heavy)
1C- 15s sprint on bike
Rest 90s
3 sets
2A- 20 DB Curtsey Lunges (total)(heavy)
2B- 20 leg curl w/ elastic (hold top 1s) (purple)
2C- 15s sprint on bike
Rest 60
Finisher
100 air squats w/ elastic around knee (purple) 😉
