8/24/2022

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

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Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10