Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
3min of Skipping or other cardio
…30s rest…then
2 sets:
6 Kang Squats 4141
10m High Hip Bear Crawl
12 KB SDHP
Metcon (No Measure)
EMOM 6
0-1 30s Pike or Wall – Facing Handstand Hold
1-2 20s Hollow Rock/Hold + 6-10 V Ups
…1min rest…then
AMRAP 7
20 Lemon Squeeze
40m KB Offset carry
10 Superman Back Ext
Metcon (AMRAP – Reps)
This is all 1 giant round…if you get to the bottom, start back up at 21-15-9*
AMRAP 13
21-15-9
DB Thrusters (45/25)
Toes to Bar/K2C (30-20-15)
…then
3 Rounds:
12 Box Jumps(20″) or 15 Stepups
12 DB Deadlifts(same) *DBs go between your legs*
300m Run or 400m Row
