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*

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