Kanehsatake CrossFit – CrossFit
Metcon (No Measure)
AMRAP 10
1min Death March
10 Pike + 10 Straddle Raises
30s Standing Banded Paloffs Hold per side
*take your time:)
Warm-up (No Measure)
AMRAP 7
20m Walking Lunge or High Hip Bear Crawl
8 Teacups or Russian Twists per side
Toe Touches X30 or 12 leg raises
Metcon (AMRAP – Reps)
Breakup as needed
30 Strict HSPU(25/10)(35/25)/Pike Pushups
50 Box Jumps(26/22) or 100 Alt. Stepups
RX=Following the PVC OHS Tempo
*TEMPO=2011
75 PVC Pipe Overhead Squats
Focus on YOUR FULL ROM, as a pose to just hitting parallel if possible. *Always standup fully and keep the elbows locked out(biceps facing upwards instead of forwards)
100 KB Swings(24/16) RX+(32/24)
*RX=Straight overhead in line with your ears…theres no need to push your head through, as the KB goes overhead
*Every 3min, starting at 00:00…perform 20 Situps or 14 V Ups
