Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

3 sets:

8 Russian Twists

15 DDB Ground to Overhead

C&J/Snatch

*Only 1 head of each DB has to touch the ground

Plank X40s(loading is optional)

Metcon (No Measure)

AMRAP 12

Sumo Stance Good Morning X8

3012 *Holding Double DBs/KBs from the front rack is an acceptable variation from the barbell back rack

Single Leg Glute Bridge Hold X20s/side

Prone Barbell Row X8 2111

Metcon (AMRAP – Rounds and Reps)

Consistent breathing, find a maintable pace and move for quality!

AMRAP 12

30 Ukrainian Swings(24/16)

12 HRPU

RX=Hips do not touch ground + toes remain on the ground

30 Situps

RX=Touch the ground behind you and then touch your toes while finishing at the top

12 KB Push Press

*Push Press is 12 TOTAL break up as needed

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