Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
3 sets:
8 Wallballs
12 Situps
16 Pike or Plank Touches
20m Walking Lunge or Bear Crawl
Metcon (No Measure)
AMRAP 4
10-20s Hollow Hold
20 Lemon Squeeze
…rest 30s…then
AMRAP 7
20m Suitcase Carry per Arm
*At heavier loads, always deadlift the weight up, and then properly place it down before switching arms*
20s Star/Side Plank or Banded Paloffs Hold per side
Metcon (AMRAP – Rounds and Reps)
4 Rounds:
6 Hang Power Cleans(135/90)(145/100)
*You have to FULLY stand up before starting the clean. Do not count the rep if you start from the ground:)*
8 Bar – Facing Burpees
6 Hang Power Cleans
8 Bar – Facing Burpees
600m Run or 800m Row
