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


Sumo KB deadlift

ground plate to OH (10/15)(15/25)

Plate lunges (total)

50 singles after each round