Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Amrap 8
10m high hip Bear crawls
25x Calf raises
12 Beat swings
12 Laying shoulder dislocation
12 Squat therapy
Metcon (No Measure)
Gymnastic conditioning
3 sets
5-8 strict Toes-to-Bar
+
10-15 kipping T2B
Rest 60s
Metcon (4 Rounds for reps)
Emom 16
Min 1: 1 min max Du / max singles
Min 2: 40s max OH squats
Min 3: 20s burpees over bar
Min 4: Rest
Metcon (Time)
Functional
Warmup
Amrap 8
2:00 skip
10 skate jumps
10 superman
10 squat therapy
10 ring row
30s Pike hold
3-5 sets
10 Vups
15 Plank saw
20 SL Vups
25 bicycles
30s rest
Wod
For time
2 rounds
40 Db Snatch (15/25)
30 box jump / step up
20 pike pushup / regular push-up
