Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
10 cal row
10 hip circle per side
10 jump squats
10 Hanging Scap retraction
10 DDB Push presses
New Phase Front Squat & Hammies (2 Rounds for weight)
Every 90 for 8 sets (4 each movement)
1) 8 Front squats
2) 8 SL staggered RDL per side (focus on pushing your hips back and load your hamstrings)
Going to the SB (Distance)
Every 3 for 4 sets
8 burpees
12 hang DDB Cleans (50/35)
200-250m row
* pick a distance that allow you to have a 30-45s break 🙂 each time
