Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 8
8 WB russian twist per side
20 Frog Pumps
10 Glute Bridges
Plank X40s(loading is optional)
Metcon (Weight)
AMRAP 10
5 Barbell Strict Presses [30X1]
6-10 Pushups(loaded with plates ) [20X1]
10 Ring Rows [20X1]
Metcon (AMRAP – Rounds and Reps)
With a 13 minute Running Clock…
4 Rounds:
12 SA DB S2O(35/25) (50/40)*12 total…breakup as needed
30s Goblet Wall – Sit(same)
…at the 6min mark…begin the amrap
AMRAP 7
10m Walking Lunge Rx+ DB
12 Alt. Stepups(20″) RX+DB
20 Hang Alt. DB Snatches(same)
