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) 😉

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