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*
