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