Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
1min cardio
10 Pattern squat
10 plank toe touches
10 Scap pushups
10 Superman Back ext
Strength Lower body (2 Rounds for weight)
Every 90 for 8 sets (4 ofeach)
1) 3 Pause Squats (2s hold bottom heavier from last week’s 4)
2) 6 DDB Staggered Stiffleg Deadlift per side
Midnight calfs cramps (AMRAP – Rounds and Reps)
2 rounds
AMRAP 5
100m run
10 Alt DB Power Snatch (45/25)(70/50)
5 Goblet Squats
5 Burpees
