Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
3 sets
20m zombie walk
10 WB squat clean
12 KB swing
10 m long jump
10 around the would w/ pvc pipe
Hard to the Core
EMOM 9
Min 1- 40M suitcase carry
Min 2- 40 M waiter walk+ 5 plate press
Min 3- 15 roll outs
Goodbye August (AMRAP – Rounds and Reps)
AMRAP 15
50 DU / 100 singles
20 Db snatch (50/35)(40/25)
15/ 12 calories Bike/ row/ ski
15 wall ball (24/20)(20/14)
Functional fit sat (AMRAP – Rounds and Reps)
Warm up
3 sets
20m zombie walk
10 WB squat clean
12 KB swing
10 m long jump
10 around the would w/ pvc pipe
Emom 12
Min 1: wall ball sit up 10-12
Min 2: Wb leg tuck x 15-20
Min 3: right side plank rotation x 30s
Min 4: left side plank rotation x 30s
AMRAP 15
80 singles
20 Db snatch
15/ 12 calories Bike/ row/ ski
15 wall ball
