Kanehsatake CrossFit – CrossFit
warmup (No Measure)
AMRAP 6
12 lunges per side
14 ring rows
12 Plate G2OH (45/25)
14 Leg raises
Strength (Weight)
Every 2:30 x 4
3 No touch deadlifts
*2spause at knees
**heavier than last week on the last set only! +/- 10 lbs
Functional
same rep scheme but per side
Metcon (AMRAP – Rounds and Reps)
2 Rounds
AMRAP 5
10 SA DB Deadlifts (45/25)
10m OH walking lunges (total)
10 Goblet Squats
5 Cals row
rest 2
Functional
10 KB Deadlift
10m walking lunges
10 KB Goblet Squats
5 cal rows
Core & Glutes (No Measure)
2 sets
25 Back squats (empty bar)
25 Front squats
4 sets on big cheese
Back squats w 2s pause bottom + 2s pause above knees
19 (2RIR) ex:125
17
15
15
rest 2
3 sets
20 step up per side
25 leg extension same DB
rest 2
4 sets big cheese (3 down+3 up)
Front squats
10
10
8
6
rest 1
