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
