Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

With a 10:30min Running Clock…

500m Row/Bike(2:00)

at the 3:30 mark…

AMRAP 7

10m Walking Lunge

10 Pushups

5 Single Arm Situps/side *feet together

20s Hollow Hold

Metcon (AMRAP – Rounds and Reps)

EMOM 6

0-1 DKB Front rack Hold X10s + 40m walk + 10s hold

1-2 Plank side Touches X30s

AMRAP 7

SA Glute Bridge DB Floor Press X8/side 2011 *bench is fine as well

Toe Touches X30-50 *whatever number you choose, try to go unbroken

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 PARTNER

300m Row/Bike

11 Box Jumps(24/20)

10 Deadlifts(115/75) (155/115)

9 Front Squats(115/75) (155/115)

Box Jumps=Standup at top…but use seperate platform

Deadlifts=Standup together

Front Squats=Standup together

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