Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 7

30s plank side touches

8 Alt reverse lunge + hop

10 Half kneeling wood chopper per side

10 Weighted hang leg raise

Metcon (No Measure)

AMRAP 12

40m Heavy Farmer carry

20 Lying banded hollow push down

20s weighted star plank per side

10 Vups

Metcon (AMRAP – Rounds and Reps)

4 rounds

7 DDB Sumo deadlift (35/25)(50/40)

14 Shoulder to overhead

14 Front rack lunges

Then

AMRAP with remaining time

30DU/90 skips

6 Alt Cross T2B/ 10 Alt cross K2C

14 DDB jump squats

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