Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
Amrap 10
12 Goblet Kb good mornings
14 Goblet side lunges total
10 bird dogs total
10 scap push-up
25 calf raises w/ Kb
10m high hip bear crawl
This & that (No Measure)
Amrap 7
Side plank 40s right side
Hs hold 30s / pike hold
Side plank 40s left side
20-30 shoulder taps (Pu, Pike, Hs)
Deadlift warm up tc 5.
Push, pull & jump (AMRAP – Reps)
For max reps
3 rounds
3 min on : 1 min off
12 Handstand Push-up / 15 Pike
15 Deadlifts (225/145)
Max Box jumps (24/20)
Functional fit (AMRAP – Reps)
Warm up
Amrap 10
12 Goblet Kb good mornings
14 Goblet side lunges total
10 bird dogs total
10 scap push-up
25 calf raises w/ Kb
10m high hip bear crawl
Amrap 10
Side plank 40s right side
Hs hold 30s / pike hold
Side plank 40s left side
20-30 shoulder taps (Pu, Pike, Hs)
45s plank
For max reps
3 rounds
3 min on : 1 min off
15 HRPU Push-up
15 KB Deadlifts
Max Box jumps / step ups
