Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
60s row/bike/ski
10 lateral hip circles step/ per side
5 BB SL RDL per side
5 Jefferson curls
10 Superman Back ext
Strength Lower body P3D1 (Weight)
Every 2:30 for 4 sets
8 Wide Stance Box Squats
*Feet should be outside shoulder width
**Box/bench should be at or slightly above parallel
Woodpecker (AMRAP – Rounds and Reps)
AMRAP 16
16 Wallball shots (20/14)
8 Push Press (95/65)
8 Pullups
16 Alt DB Snatch (45/25)
