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

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