Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2min of Skipping or other cardio
…30s rest…then
2 sets:*focus on great form and technique!
12 Double DB or Barbell Thrusters
20 Situps
30 Plank Touches
Metcon (No Measure)
AMRAP 10
40m Sandbag/Fatball/OH KB/DB carry
12-20 V Ups (weighted)
30s Standing or kneeling Banded Paloffs Hold per side OR 10 fatball tosses per side
Metcon (Time)
20-15-10-5
KB Swings(24/16)
200m Run or 250m Row
Situps
…then
3 Rounds:
6 Power Cleans(145/85)
3 Hang Power Cleans(same)
6 Front Squats
