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

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