Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2min of Skipping or a Plank Hold
…30s rest…then
2 sets:*focus on great form and technique!
12 DDB or BB Thrusters
20 Situps
6 Thrusters
10 Situps
30 Plank Touches
Metcon (Weight)
AMRAP 12
10 Close Grip or Double DB Bench Press 3331
rest 40s-1min
8 Chest to Bar Chinups 21X1
rest 30s
10 Alt. Dead Bugs 2121
rest as needed
Metcon (AMRAP – Rounds and Reps)
RX=No switching between run/row…choose one and stick with it*
4 Rounds:
12 Alt. Hang DB Snatches(45/35)
24 DU/ 75 Skips OR 10 Alt. DB Stepups(24/20″)
RX+ 40 Double Unders
200m Run or 300m Row
