Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Amrap 10
Wrist mobilization 20s/side
8 KB halos total
Pike / handstand hold
25 Kb calf raises
Active hang 30s
Side shuffle x 40m
Metcon (Distance)
4-6 sets
Strict pull-ups
5-7 reps
Box jumps
3-5
(Increase box height w/ each set)
*rest as needed after each round
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
300m run / 450m row
6 HSPU / 9 pike
30 DU / 90 singles
12 plate G2OH (45/25)
Metcon (AMRAP – Rounds and Reps)
Functional
Warmup
Amrap 8
Squat therapy x 10
Side lunges x 8/side
Ring row x 12
Side shuffle x 60m
Strict pull-ups
5-7 reps
Box jumps
3-5
(Increase box height w/ each set)
*rest as needed after each round
Amrap 6
6 Burpees
12 Lunges
20 Mountain climbers
Rest 2 min
Amrap 6
12 Step overs
10 Pushups
10 V ups
