Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2 min skip

Then

Amrap 8

10 Beat swings

12 Squat therapy

10 Hip swings (front/ side +Forward/back)

12 Pvc shoulder dislocation

Metcon (No Measure)

Bar muscle up drills/ practice

Amrap 12

6-8 x Arch to hollow hold (hanging or lying)

6-8 x Box MU / jumping Pull-up / C2B

4-6 MU / Hip to bar

12 x Dips (rings/box/ bar)

*rest as needed in between rounds*

*alternate between movements focusing on technique***

Metcon (AMRAP – Rounds and Reps)

Partner Wod

Amrap 15

6 Bar MU / Hip to bar / C2B

20 Db step over total 20’

30 Db thrusters total (45/25)

400m run /500m row as a team

Metcon (AMRAP – Rounds and Reps)

Functional

Warm up

3 mins cardio (bike/ run/ row/ skip)

Then

3 sets

15 air squats

15 ring row

30s hollow hold

20m bear crawl

Core

Amrap 10

30s plank

10 Plank hip touches

20 mountain climbers

30 bicycles

Wod

For time

2 rounds

40 Db snatch

30 wall ball

20 pushups

200m run / 300m row

10 Db snatch

Leave a Reply

Your email address will not be published.