Kanehsatake CrossFit – CrossFit
Squat & walk it (AMRAP – Rounds and Reps)
Amrap 20 * partner
20 squat clean (135/95)
10 wall walk / half wall walks / inchworm
400m run/ 500m row
*Split reps evenly
Warm up (No Measure)
Amrap 9
1 min cardio
15s wrist mob / side
10 hip swings
10 shoulder dislocation w/ elastic
25 calf raises
10m high hip bear crawl
2-3 sets
2nd warm up – movement specific
10 High pull empty bar
4 spring rolls (super man to hollow)
12 Zombie squat empty bar
20s Hs / pike hold
Functional fit (AMRAP – Rounds and Reps)
Amrap 9
1 min cardio
15s wrist mob / side
10 hip swings
25 calf raises
10m high hip bear crawl
2-3 sets
2nd warm up – movement specific
10 KB High pull
4 super man to hollow
12 goblet squat
20s Hs / pike hold
Amrap 20 * partner
30 Db squat clean
20 step up / box jumps
10 wall walk / half wall walks / inchworm
400m run/ 500m row
*Split reps evenly
