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)


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

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