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*

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