Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
1min cardio
10 Banded Goodmorning
8 SL hip thrust per side
20s plank
10 Scap Push-ups
Strength (Weight)
Every 2:00 for sets 5
1 1/4 Front Squats x 5
*increasing weight each set
Metcon (Time)
3 Rounds
15 Wall balls (20/14)
15 Russian swings (32/24
10 Burpees
10 Box jumps
then
800m run/1000m row
