Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Amrap 5
30s skip
20m zombie walk
Then
Amrap 5
Wrist mob x 20s
Shoulder rotation w/ pvc pipe x 6/ side
Beat swings x 10
Handstand / pike hold x 30s
Metcon (No Measure)
3-4 sets
Spring rolls / hollow to superman x 4
Hip raises x 12
Hanging L raise x 10
30-45s rest
Metcon (AMRAP – Reps)
Emom 15
Min 1: 8 power cleans (125/85)(135/95)
Min 2: 10 T2B / 15 K2C
Min 3: Max rep wall walks / inchworm
* Score is your accumulated wall walks / inchworm
Cool down!!!
Metcon (Time)
Functional
Warm up
1000m row
Every 200m
5 burpees
10 lunges
15 sit ups
Emom 9 40s of work
1- Skipping
2- wall balls
3- Kb swings
*pick a weight you can do the full 40s of*
3 rounds
*2 person team
400m run/ row
40 pushups
60 pull up / ring row
80 air squats
