Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Amrap 8
20m side shuffle
20s Elbow stretch w/ pvc
12 KB SDHP
10 wall ball squat cleans
12 wall balls
6min warm up w/ bar movements
Metcon (Time)
In teams of two
12 rounds for time (6 rounds each)
Partner 1
12 deadlifts (115/85)
9 hang power cleans
6 shoulder to OH
Partner 2
15/12 cal row
*switch after bother partners complete their station*
Metcon (AMRAP – Rounds and Reps)
Functional
Amrap 9
60m side shuffle
6 Cat/ cow
8 WB sit up
10 WB thruster
Emom
1- Fire hydrants x40s (switch legs halfway)
2- Lemon squeeze x 35s
3- Donkey kicks x 40s
*optional w/ elastic
Partner Wod
Amrap 15
30 Wall balls
30 Step ups / box jumps
30 Ring row
30 Ab mat sit ups
*when you work your partner rests*
