Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2min of cardio before each set (i.e running,rowing,biking,skipping,etc.)
3 sets:
8 Hip Circle Steps per side
6 Kang Squats(loading is optional)
8 Ring Rows 21X1
Metcon (AMRAP – Rounds)
Every 5min for 20min, complete the following…
20 Hand Release Pushups
RX=Toes remain on the ground and chest only touching the ground
20 WB shots (20/14)
30m BW Walking Lunge or 40 setup
40 DUs/120 Skips
40s Wall – Sit(45/35)*use a plate*
*If you’re not sure about completing each round while also getting a bit of rest…you can scale back the volume a bit for the 1st round to test it out:)
* Score completed rounds
Metcon (No Measure)
Weightlifting
4 sets
Bench press x6 1/4
Rest 90
4 sets
Close grip bench press x81/4
Ring push-up (6″from ground)
Rest 90
3 sets
Wide grip bench press x10 1/4
Prayer x20 (up down = 1)
Pushups with elastic on back x as many as you can do you filthy animals
Rest 45
Metcon (No Measure)
Gun show
6 sets
Military Press x6-10
Reat 120
3 sets
Arnold press x 10
DDB side raise x 20
Plate front raise
Rest 60
2 sets
Pike x 15
DDB side raise hold x 20s
DDB side raise x 10
* very light
