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)

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