Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


0-1 40s push-up to downward dog

*1s HOLD at the top of each push press

1-2 30s of Touch&Go Push Press

Round 1- PVC Pipe

Round 2- Empty Barbell

Round 3- Empty Barbell

Metcon (Weight)

*PRACTISE at the lighter loads, dropping the bar back down to your front rack with proper technique. Theres a higher chance or injury, if you slowly lower a bar that you just pushed or jerked overhead*


1RM Push Press OR Turkish Getup

Metcon (AMRAP – Rounds and Reps)

4 Rounds:

4 DDB Thrusters(45/35)

4 Pullups

20 Double Unders/60 Skips


10 Rounds:

5 Wallballs(20/14)

5 Alt. DB Snatches(same)

*Both heads touch the ground…focus on great position at the bottom!

…and finally…

2 Rounds:

600m Run or 750m Row

1min DDB Wall – Sit(45/25)

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