CrossFit – Sat, Apr 1

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

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