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
