Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2min of skipping
…30s rest before the amrap
AMRAP 6
10 Sumo Deadlifts *you can slowly increase the load or keep one for the entirey of the warmup*
10 Side Hip Thrusts per side
10 Butterfly Situps
Metcon (Weight)
AMRAP 12
3RM BTN Split Jerk
*From the rig
*Take your time warming up*
Metcon (Time)
For Time:
30-20-10
KB Sumo Deadlift High Pull(24/16)
*Standup tall first…do not push press into your first rep*
Double DB Strict Press(35/25)
RX=10X1 *must follow the tempo and pause for 1s at the top of every rep*
DDB Alt. Reverse Lunges
