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 *
