Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

4 Rounds:

8 Pushups 21X1

10 Alt. Jump Lunges or 10m Walking Lunge

10 Hip Power Snatches

30s Wall – Sit

TC8

Metcon (Weight)

AMRAP 12

5RM Touch&Go Deadlifts

*rest as needed

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

200m Run or 250m Row

15 Pullups

15 HSPU/ 15 Pike Pushups

400m Run or 500m Row

15 Wallballs

25 Situps

Metcon (No Measure)

FUNCTIONAL

WARMUP

SAME AS CROSSFIT

METCON #1

AMRAP 10

450m row/400m run

12 Ring rows

10 Facepull

20 Saddle hip thrust

METCON#2

AMRAP 12

20 cal skierg/ 12 cal bike

20s wall 1 leg per side

15 db bicep curl press (light)

20 db skull crusher (same)

Leave a Reply

Your email address will not be published.