Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Amrap 8
Shuttle run x 60m
12 Good mornings
10 Hip circles (F/B)
10 External rotations w/ elastic
12 Strict plate press (25/15)
6 mins to warm up specific movements
Deadlift warm up
Shoulder 2 OH w/ Dumbells
Metcon (AMRAP – Rounds and Reps)
Partner Amrap 22
2 person team
400m run / 500m row (total)
50 deadlifts (185/125)
50 DD S2OH (50/35)
*you go, I go* *split reps however you like except the run/row)
Functional (Time)
Amrap 8
20m zombie walk
Superman x 30s
Plank saw 30s
Good mornings x 12
Band pull apart x 12
3-5 rounds
Russian twists x25
Donkey kicks x 15/side
Heel touches x 20
Fire hydrants x 10 / side
50-40-30-20-10
Sumo KB deadlift
ground plate to OH (10/15)(15/25)
Plate lunges (total)
50 singles after each round
