Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

Amrap 9

10m bear crawl

10m duck walk

20s wrist mob

15x plate press (25/15)

30s squat hold w / plate

12 ring row

10 beat swing

Warmup specific

2 sets

6-10 Front squat (45/35)

8-10 Press (strict or push)

6-8 Easy pull up practice (thicker elastic, on box, jumping, ring row etc)

Fran (Time)

Thrusters, 95# / 65#

Functional (Time)


Amrap 8

10m bear crawl

10m duck walk

20m lunges

15 face pull

10 elastic pull apart

Mini gun show

Amrap 8

Plate curl

Plate press

Plate G2OH

10 hard ring row

Two person team

5 rounds each

10 cal row

10 box over


*one partner rests while the other completes the entire round*