Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

EMOM 8

0-1 “Cardio” for 40s

1-2 Plank or Wall – Sit for 40s

Metcon (No Measure)

EMOM 5

6 Russian Twists per side

8-15 Toes Touches

…1min rest…then

AMRAP 6

20m Offset Death March Carry per side

30-50 Scissors

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

3 Pullups

8 Russian Swings(24/16) RX+(32/24)

3 pullups

8 Russian Swings

3 Pullups

8 Russian Swings

400m Run or 500m Row

Metcon (No Measure)

Core & Glutes

Warmup

2 x25

Step up 3/4 up * not locking knee

4 sets

12-12-12-6+6+6

Step up * stay on the same leg for the 6+6+6

Rest 75

4 sets

12-15-20

Goblet squat heavy 33X1

*3/4 up increase weight

Rest 45

3sets

30 bicycle total

20 lemon squeeze

10 vups

*use a light DB or WB

No break