Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2 sets

6 Push up to Downward dog

10m high hip bear crawl

10 Wood choppers / side

20s Wrist mob / side

10 SDLHP

200m run

Metcon (No Measure)

Ring dips 8-10

5 bar shrug + 5 bar high pull + 5 power clean (45/35)

40s side plank / side

1-3 half wall walks

Rest in between rounds

Metcon (Time)

For time

12-9-6-3

Power cleans (115/85)

Bar facing burpees

Wall walks

Metcon (AMRAP – Rounds and Reps)

Functional

Warm up

Amrap 9

200m run / 300m row

12 wood choppers / side

20 bicycles

Calf raises (25/15)

10m walk lunges

Emom 9 40s of work 20s of rest

1- Weighted sit ups

2- Side plank hold x 20s / side

3- Vups

Amrap 16

20 plate G2OH (25/15)

20 SA Ukrainian Kb swings

20 DU / 40 skips

20 air squats

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