Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Amrap 6
200m run / 300m row
Active shoulder hang 20s
Supine ring row x 10 (low)
20m walking lunges
Plate bicep curl & press x 12 (25/15)
Amrap 4
8 Push press (45/35)
6 Clean pulls
6 Cleans
4 Split jerk
()
Metcon (Weight)
Emom 8
1-4 Clean & jerks
(1-2 reps if working on heavier loads OR 3-4 reps working on technique)*
Metcon (Time)
5 rounds for time
4 manmakers (25/35)(35/50)
(Db push-up+Db row /side + squat clean + thruster)
8 pike pushup
12 KB swings (24/16)
30 DU / 60 singles
Metcon (Time)
Functional
Warm up
Amrap 8
400m run / 500m row
20 side lunge total
10 Plate curl to OH (10/15/25)
30s side plank / side
25 Jumping jacks
Amrap 10
12 Lateral raise *light – moderate*
10 Tricep extension w/ DB
12-15 Lat pull down
10 box / bench dips
*Rest in between round 60s *
5 rounds
10 Ball facing burpee
15 Wall balls
20 Kb swings
10 DDB Clean & jerk
