Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
2 min cardio
Then
3 sets
12 Db snatch *medium weight
10m lunge & twist
20s active then + 10 beat swings
30s wall sit
45s plank
Gymnasticy (No Measure)
10 dips (box,bench, ring, bar)
10m high hip bear crawl (next round low hip
4 hollow to superman
5 assisted MU / 8 C2B or hip to
Freezing rain (AMRAP – Rounds and Reps)
Amrap 15
25 cal row
20 wall balls (20/14)(24/20)
15 power snatch (95/65)(115/85)
10 burpee box over
5 bar muscle up / 8 C2B
Functional fit (AMRAP – Rounds and Reps)
Warm up
2 min cardio
Then
3 sets
12 Db snatch *medium weight
10m lunge & twist
20s active then + 10 beat swings
30s wall sit
45s plank
Tc.12
10 dips (box,bench, ring, bar)
10m high hip bear crawl (next round low hip
4 hollow to superman
10 ring row w/1arm pull
Amrap 15
25 cal row
20 wall balls (20/14)
15 Db snatch
10 burpee box over
5 C2B / pull up
