Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Amrap 10
200m run
10 beat swings
8 Shoulder dislocation / both grips
12 Band pull apart
1 min plank
Then
Amrap 6
1-3 reps MU w/ assistance (elastic/ box)
2-4 Turkish get up (build in weight)
Metcon (AMRAP – Rounds and Reps)
Amrap 15
4 Bar MU / 8 C2B or hip to bar
6 Db Turkish getup total (45/30)
8 ring pushups
Then cool down
200m run + stretch
Metcon (Time)
Functional
Warm up
Amrap 9
60m shuttle run
3 inchworm
10 split lunge / side
12 facepull
25 jumping jacks
For time:
30-20-10
Kb swings
Box jumps / step up
Pushups
60-40-20
DU / x2 singles
Then: cooldown
