Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
1min cardio
10 Pattern Squats
5 KB Windmill per side
20s superman hold
10 SA Shoulder dislocations per side
Strength Lower Body (Weight)
Every 90 for 8 sets
1) 2 pause back squats (hold 2s at bottom)
2)6 DDB FFE Split squat per side
Isovolumic contraction (AMRAP – Rounds and Reps)
3 Rounds
AMRAP 4
3Power Clean (135/95)
7 HRPU
11 Air Squats
