Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

3 sets

30m high hip bear crawl

12 elastic push + spread

10 Side + 10 forward lunges

8 Push-up to downward dog


40s work 20s rest

1-Skipping -Practice TU/DU/Singles

2- Plank hold

3- Row, Bike, Ski

Metcon (AMRAP – Rounds and Reps)

Happy Halloween Parter WOD


You go, I go

75 Lateral Pumpkin hop (20/14)

50 Pumpkin push press

100 Pumpkin squats

50 Pumpkin Sit ups

75 Pumpkin Step ups

When you are resting you are holding your pumpkin (Wall ball)

Every time you drop your pumpkin 5 synchro Burpees.