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

Leave a Reply

Your email address will not be published.