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

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