Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
1min cardio
5 frog stretch
10 Banded shoulder press
10 lateral hip circles per side
5 SL hip thrust per side
Strength (Weight)
Every 2:00 for 5 sets
1 1/4 front squats x 2
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
50 DU /100 skips
40 KB Russian swings (32/24)
30 Wall balls (20/14)
20 Box jumps
10 G2OH (155/105)
Tabata (20/10)x8 (No Measure)
Saddle hip thrust
Wallsit hip abd
