Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
EMOM 6
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*
AMRAP 8
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
…then
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)
