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
