Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2 sets
200m /run/row/bike
8 pushups
8 goblet squats
8 box step ups
4 downward dog
Then
2 sets
20 Shoulder taps
10 Muscle snatch (35/20)
20s Handstand hold / pike hold
Metcon (Time)
15-12-9
Burpee box jump over
Alt. Db snatch (50/35)
Handstand PU / Pike
400m run or 500/450m row
*must row/ run before start of every round
Cool down/ stretch *****
Metcon (No Measure)
Functional sat
Warm up
Amrap 8
Inchworms x 5
Skate jumps x 10
Bear crawl x 20m
Lizard hold x 15s per side
3 sets
Kb Split squats x 20 total
KB Calf raises x 25
20s hollow hold
20s superman hold
Then.. Annie
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
