Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 10
15 cal row/ bike
10 Alt. Superman Back Ext.
20 Alt. Dead Bugs
10 Hollow Rocks/20s Hollow Hold
10 Hang Muscle Snatches(75/55)
*You don’t need to RX these snatches…pick something that feels very light for you. Then feel free to add a bit if it feels good
Metcon (2 Rounds for reps)
With a 20min Running Clock…
10 Rounds:
4 Pullups*same or more assistance than you used for murph…this will get really tough. Its better to make it easier to begin with. Your assistance should allow you to do around 15 pullups in a row:)
20 Double Unders/60 Skips
…at the 8min mark…
AMRAP 12
12 Burpee Boxer Overs(20″) *Jumping as well as stepping over is considered RX
1min Wall – Sit
Metcon (No Measure)
Core and Glutes
Warmup
2 sets
20 lunges
20 jump squats
20 vups
4 sets
12 BB hip thrust
12 Dog pissing per side
20 Toe touches
Rest 75s
3 sets
15 DDB jump squats
20 Single DB jump squats
25 body weight jump squats
30 Scissors
Rest 60s
