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)
