Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 7
1-2-3-4-5…*keep going up by 1:)
Getups
Goblet Squats
Box dips
Metcon (Time)
3 sets:
10 Lying Banded Pushdowns 20X1
30-50 Alt. Mountain Climbers
8 Russian Twists per side
Metcon (AMRAP – Rounds and Reps)
With a 18min Running Clock:
AMRAP 10
200m KB/DB Carry(24kg or 50lb/16kg or 35lb)
15 Goblet Squats(same)
15 Stickman Situps
…at the 12min mark…
6 Rounds for Time:
10 Burpees
2 Strict Chinups 21X0
-6min Cap
