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

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