09/03/2022

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

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