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

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