Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2min of Skipping or other cardio

…30s rest…then

2 sets:*focus on great form and technique!

12 Double DB Thrusters

20 Situps

30 Plank Touches

Metcon (No Measure)


40m Death March

12-20 Vups

30 Half Kneeling Pallof Hold per side

Metcon (AMRAP – Rounds and Reps)


200m Run or 300m Row

40m Plate Pinch Walk(25/15)(35/25)

*please place down the plates before taking a break*

10 Strict Chinups

*Must use assistance that will allow you to go unbroken for atleast the first 2 Rounds*

400m Run or 500m Row

20 Alt.OH Plate Stepups(20″)