Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
2-3 sets
Chest opener x 10
Lunge & spine rotation x 10m
Cobra to downward dog x 6
Wrist mob x 20s / side
20 glute bridge w/ elastic
Upside down practice (No Measure)
Amrap 15
5-8 kickups / bunny hops
Shoulder taps x 20 (plank/ pike / feet on box)
Superman hold 20s
30s Hs hold (plank/ pike / feet on box)
Rest!! 1-1:30
Metcon (AMRAP – Rounds and Reps)
Amrap 10
1 wall walk
2 DDB squat clean(50/35)
3 Burpees
Functional fit (No Measure)
Amrap 8
Warm up
25 jumping jacks
Wrist mob x 20s *both side
Wall sit x 30s
Plank x 30s
Mountain climbers x 10
Practice
tc 12
High hip bear crawls x 10m
Shoulder taps x 20
Super man x 30s
5-8 Kick ups / holds
Rest 45s – 1min
Amrap 12
15 Kb swing
30 air squat
60 DU / 100 singles
