Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Amrap 7
10 shuttle run
5 Alternating chest opener / side
10 Split squat / side
10 Crab push-up
30s hang
Metcon (No Measure)
Bar muscle up drills/ practice
7-10 x Arch to hollow hold (hanging or lying)
6-8 x Hip to bar (w/ pvc or elastic )
7-10 x Box MU / jumping Pull-up / C2B
12 x Dips (rings/box/ bar)
*alternate between movements focusing on technique***
Rest as needed
Tc 14
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Metcon (AMRAP – Rounds and Reps)
Functional
Warm up
Amrap 10
40m side shuffle
6 Split squats / side
4 Arch to super man or egg rolls
5 Chest opener / side
20 Calf stretch
20m zombie walk
Team Wod
You go, I go
Amrap 20
30 calorie bike/ ski / row
50 Kb swings
50 hanging L raise / knee raise
50 ring row
100m walking lunges
