Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

Amrap 8

Wrist mob 20s / side

Laying spine rotation 20s / side

Superman x 10

Wall ball x 12

Reverse burpees x8

Duck walk x 20m

Metcon (No Measure)

Emom 12

1- 40 Shoulder tap (pike/box/handstand)

2- 20m-30m Handstand walk/ high hip bear crawl

3- 30s handstand hold / pike hold

4- rest

Metcon (Time)

3 rounds FT

30 pushups * quality push-up reps *

20 dual db squats (50/35)

10 devil press

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

Functional

Warmup

Amrap 5

200m run/ 300 m row

10m crab walk + 20m duck walk + 30m bear crawl

Then

Amrap 5

15 wall balls

10 wall ball sit ups

Partner Wod

Amrap 22

20 Db power cleans (35/25)

30 burpees over Db

20 Db shoulder to OH

30 sit-ups

*split the reps however you would like *

Leave a Reply

Your email address will not be published.