Kanehsatake CrossFit – CrossFit

Functional (AMRAP – Rounds and Reps)

Warm up

2 sets

60m shuttle run

10m walking lunges

5 downward dog to cobra

20s calf stretch / side

15 face-pull

Emom 9 cardio

Min 1: run / row 200m

Min 2: 45s skipping / JJ

Min 3: 40s Burpees

Amrap 14

12 Kb Swings

10 Wall balls

10 Box overs (jump/ step)

12 Ring rows

Warmup (No Measure)

3 sets

60m side shuffle

5 Jefferson curl

12 Good mornings

15 glute bridge

30s side plank/ side

DL warmup

*empty bar

2 sets

10 Deadlifts

10 bar rows

8 stiff leg DL

8 good mornings

Lift like no one’s watching (AMRAP – Rounds and Reps)

4 rounds

70 DU / 140 singles

15 deadlifts (225/155)

15/12 Bike cal / 20/17 cal row