Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


8 KB Russian twist/side

20 Frog Pumps

Plank X40s(loading is optional)

*you can switch round to round between a plank and a hollow body. Your shoulders may be a bit sore in that position, from Murph:p

Metcon (No Measure)


1 Turkish Getup per side

15 Band Pull aparts 1010

…1min rest…then


12 DB lateral Raises(light) 2020

8 Superman Back Ext.(feet together)


Metcon (AMRAP – Rounds and Reps)

Murph hangover

Great job to everyone who participated yesterday in Murph. For the most part, the movement standards held by all of you were very impressive. You should all be very proud of yourselves:)

5 Rounds for Time:

25 Double Unders/75 Skips

*If you’re working on DUs…scaling back the amount of reps is always an option **QUALITY is always the focus

8 Double DB Deadlifts(45/35)

*DBs stays between legs

8 Hang Power Cleans(same)

*DBs stays between legs

8 Box Overs(24/20)


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