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