Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
2 mins cardio
then
2 sets
10m duck walk
3-5 cobra to downward dog
15s dead hang + 15s active hang
hollow rock 30s
Kb high pull x 12
Glute bridge w/ Kb x 15
Gymnastyyy (No Measure)
4 rounds 1 min rest in between rounds
6 bar muscle up
9 Strict T2B
12 candlestick rock to pistol total
Metcon (Weight)
E2MOM 10
50 DU / 100 Singles
3-5 bar mucle up
3 power cleans
*start at 60% & build to heavy triple*
Functional (AMRAP – Rounds and Reps)
Warm up
Amrap 7
10M crab walk
20m walking lunges
20m bear crawl (low & high hip)
100m side shuffle
Emom 9
1: skipping 45s
2: plank side touches x 35s
3: wall ball sit up x 35s
amrap 15
15 Kb swing
12 goblet lunges
15 plate curl & press
every 5 mins, 1 min plank starting at 0:00
