Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
3 sets
30m Zombie walk
10 Hip swing
25 Calf raises
30s hang
15 plate to OH
200m run
Metcon (No Measure)
Emom 12
Min 1: 8 Single leg deadlifts/ side
Min 2: 40s Bear Crawl (slow)
Min 3: 15 Goblet squat
Min 4: Rest
Metcon (Time)
For time
10-9-8-7-6-5-4-3-2-1
DB alt hang clean (25/45)(50/35)
Box Jump (24/30)
DKB deadlift (24/16)
Metcon (AMRAP – Rounds and Reps)
Functional fit
Warm up
2 sets
200m run
20 Skate jumps
20 up downs
20s Active shoulder hang
25 Crab walks
To the core
10 rounds
30s Star plank / side
25 Flutter kicks
20 Penguins
15 Toe touches
Tc. 10
AMRAP 16
*Partner Wod*
30 Cal row
20 HRPU
30 Wall Balls
20 Reverse burpees / regular burpees
*You go, I go*
