Kanehsatake CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
Partner Wod
4 rounds
400m row / run total
30 thruster (95/65)
20 burpee pull up / burpee bar touch
Functional fit (AMRAP – Rounds and Reps)
Warm up
2 mins cardio
Then
15 good mornings
12 plate ground 2 OH (15/25/35)
45s wall sit
15 plate push press
1 min plank
Mini Core n glute
Emom 8
Min 1: 20 SL hip thrust *weighted
Min 2: 30 plank touches
Min 3: 10 fire hydrants + 10 donkey kicks/side
Min 4: 20s side plank / side
Partner Wod
4 rounds
400m row
30 DDB thruster
20 burpee bar touch
Warm up (No Measure)
Warm up
2 mins cardio
Then
15 good mornings
12 plate ground 2 OH (15/25/35)
45s wall sit
20s active hang
1 min plank
Mini Core n glute
Emom 8
Min 1: 20 SL hip thrust *weighted
Min 2: 30 plank touches
Min 3: 10 fire hydrants + 10 donkey kicks/side
Min 4: 20s side plank / side
