Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
400m run
Cossack lunge x 12
Wrist mob x 20s
Shoulder taps x 20
Plank saw x 8
10m duck walk
Metcon (No Measure)
4-5 sets
Handstand walk w/feet on box or HS Walk x 30s
8-10 Pistol squats / side
Plank x 40s weighted* (45/25)(25/15)
Rest inbetween rounds
Metcon (Time)
For time
10-9-8-7-6-5-4-3-2-1
Cal assault bike / row (+5/+3)
Dual Kb thrusters (44/26)
HSPU / pike
Tc. 15
Metcon (AMRAP – Rounds and Reps)
Functional
Warm up
Amrap 9
6 shuttle runs
6 Push-up to downward dog
12 Face pull
15 Thruster w/ elastic
10 SL hip thrust / side
Partner Amrap 22
400m run / 500m row
30 DB thrusters (35/20)
30 Pike pushup / HRPU
30 KB swings
*Break up each movement however you like*
