Kanehsatake CrossFit – CrossFit
Warmup CrossFit & Functional (No Measure)
EMOM 6
1) 40s cardio
2) 10 hip circle per side + 10 squat therapy
3) 5 superman + 5 step up per leg
Strength Clean Complex (Weight)
AMRAP 12
1 Clean pull + 1 Power Clean + 1 Hang (BK) squat clean +1 Split jerk
FUNCTIONAL
AMRAP 12
10 DDB Deadlifts
8 DDB Floor presses
6 Dragon flag
40s plank
Metcon CrossFit &Functional (AMRAP – Rounds and Reps)
2-4-6-8-10…etc
DB Thrusters
Ring Rows
*row 8 Cals after each round
