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
