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

Leave a Reply