Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

Amrap 12

12 Lying shoulder dislocation

6 Downward dog to toe touch total

10 goblet split squats / side

5-7 Strict pull ups (easy)

10 Ring dips

400m run/ 500m row

Then 6 mins to go through Wod movements

MU, squat cleans, deficit PU)

🧡 215 🧡 (Time)

3 rounds for time

10 front squat (50/35)

10 Bike Calories (15/13 cal on rower)

10 Deficit DB pike pushups

10 Burpee bar touch

10 Vups

10 Squat cleans (50/35)

10 Muscle ups (1 pull up + 1 chest to bar = 1 MU)

Buy out: 5 wall walks

Tc 28
On May 27th 2021, the remains of 215 innocent indigenous children were found in unmarked graves on the former site of the Kamloops Indian Residential School.

Today, we honour them and the thousands of bodies that still being found.

Metcon (Time)

Functional

Warmup

3 sets

50m shuttle run

Band pull apart

Pike shoulder tap

Shoulder dislocation

20m lunges

Tc.10

Amrap 12

10 Box/ bench/ ring dips

12 Lat pull down w/ elastic (2/2/2/1)

10 Bus drivers (10/15)

12 Ring row

1 min rest in between rounds

3 rounds for time

10 Db snatch / side (medium- heavy)

20 bar touch burpees

30 calorie row

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