Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 7

8 Russian Twists per side

8 Getups

Plank X30s(loading is optional)

Metcon (No Measure)

E2MOM 6

1 Turkish Getup per side

15 Band spread

1min rest

3sets:

12 DB lateral Raises(light) 2020

10 Superman Back Ext.(feet together)

2020

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 Deadlifts(135/95)

*ALWAYS fully standup for each rep*

10 Bar Facing Burpees

*RX=2 foot hop over the bar*

15 Wallballs(20/14)

*Every 2min, starting at 00:00…perform 8 Pushups*

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