Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
Amrap 11
2 min skip
Then
Good mornings x 15
20s calf stretch
Hip thrust x 15
Kb OH press x 12
40m db farmer carry
DL warm up
2 sets
10 sumo dead lift
10 stiff leg deadlift
10 deadlift
10 barbell row
April showers brings May flowers (Time)
4 rounds ft
30 synchro wall balls (20/14)(24/20)
20 synchro DL (155/105) (175/125)
10 shuttle runs (5 each)
Rest 1 min in-between rounds
Metcon (No Measure)
Emom
Min1: 20s side plank/ side
Min 2: 40s weighted wall sit
Min 3: 10 clamshell / side + 3 burpees
Functional (AMRAP – Rounds and Reps)
Warm up
2 min skip
1 min plank
Then Amrap 10
20m zombie walk
15 hip thrust
20 calf raises
12 Kb OH press
20 Kb swings
Emom 6
Min1: 20s side plank/ side
Min 2: 40s weighted wall sit
Min 3: 10 clamshell / side + 3 burpees
Amrap 15
15 wall balls
10 Deadlifts
5 shuttle runs
