Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
3 sets
10m high hip bear crawl
20m zombie walk
10 shoulder dislocation + 10 pvc around the world
20s shoulder activation
10 beat swings
Practice makes progress (No Measure)
Amrap 12
10 dips (box/bench/rings/rig)
30s hollow hold
6-8 scaled or easy Mu / hip to bar / c2b
30s of superman
Let’s go 🏃🏽♂️ (AMRAP – Rounds and Reps)
Partner Amrap 16
You go, I go
50 cal row
40 wall balls
30 Db power snatch (50/35)
20 Burpee bar touch
10 Bar MU / 12 C2B
Functional fitness (AMRAP – Rounds and Reps)
Warm up
3 sets
10m high hip bear crawl
20m zombie walk
10 shoulder dislocation + 10 pvc around the world
12 ring row
12 Cossacks
Amrap 12
10 dips (box/bench/rings/rig)
30s hollow hold
8 chin up / pull up/ on box or scaled
30s of superman
12 Tricep extension w/ Db
Partner Amrap 16
You go, I go
50 cal row
40 wall balls
30 Db power snatch
20 Burpee bar touch
12 chin up / pull up/ on box or scaled / ring row
