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
