Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Against a 2-minute running clock:
Max Distance Row Or bike
Against a 2-minute running clock
2 sets
6 Getups
8 Russian Twists
10 Leg raises
12 Vups
14 Superman
Metcon (No Measure)
AMRAP 12
Offset Carry X80m TOTAL
20-30 Lemon Squeeze
30s Kneeling Banded Paloffs Hold per side
1min Plank(loaded if possible)
*take your time:)
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
200m Run or 250m Row
20 Alt. Stepups(20″)
15 Wide grip Strict Chinups
*Must use a band and go unbroken for atleast the first round!
600m Run or 750m Row
30 Squat Jumps
*You’re more than welcome to focus on regular squats, if depth still needs a bit of improvement:)
