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)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Functional (Time)
Warmup
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
15 HRPU
*one partner rests while the other completes the entire round*
