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