Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
2 sets
60m shuttle run
15s dead hang +15s active hang
10 Beat swings
12 Squat therapy
10 Hip swings (front/ side +Forward/back)
12 Pvc shoulder dislocation (both grips
Bar MU practice (No Measure)
Bar MU practice tc.12
20s Hollow hold + 20s superman hold
6-10Arch to Hollow
Box/ ring / bar dips X 10
MU / Assisted MU / C2B 5-7
Way of the water (Time)
3 rounds for time
21 wall balls (20/14)
15/12 bike cal 20/15 row
9 Bar MU / 12 C2B
Functional (AMRAP – Rounds and Reps)
Warmup
3 sets
60m shuttle
10 Cossacks
25 calf raises
15s ankle rotations /side
12 light Kb swing
30s Goblet squat hold
To the core
Amrap 10
5 dragon flags
20s star / side plank per side
12 hip raise
5 superman to hollow
Partner Wod
Amrap 15
Partner 1: Wall Sit w/plate
Partner 2:
15 Ground 2 Overhead
15 Squat jumps w/plate
10 plate jump over
5 up downs on plate
