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
