Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2min cardio

(Bike, ski, skipping, JJ)

Then 2 sets

15 Lat pull down

10 Shoulder dislocation

12 Strict kb press

20x Hip thrust w / Kb

30s active shoulder hang

Metcon (AMRAP – Rounds and Reps)

Amrap 25

2 person team

50 Db snatch (50/35)

40 pull-ups

40 burpee box over (24/20)

50 air squats

Metcon (AMRAP – Rounds and Reps)

Functional

Warmup

Amrap 10

10x Hip swings

10x Hip circles

30s Deep squat hold

12 Kb strict press

6 side shuffle

3-5 sets

10 pulse goblet squats

12 curtsy lunge

14 SL hip thrust (7 / side)

20 leg curls

1 min rest

Tc 12

Amrap 14

15/10 cal row OR 10/8 bike calories

10 wall balls

*Add 10 reps to the wall ball each round*

Leave a Reply

Your email address will not be published.