Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
2x
200m run/ row/ ski
8 pushups
8 goblet squats
8 downward dogs
8 box step ups
Jump & fly tc.12 (Distance)
Strict pull-ups 5-7 reps
Box jumps 3-5 reps *increase height each round
Rest 60s inbetween round
Metcon (AMRAP – Rounds and Reps)
Amrap 15
10 Db power snatch (50/35)
10 TTB / 12 K2C
10 plate OH walk lunges total (35/25)
200m run
Functional fit (No Measure)
Warm up
2 sets
2x zombie walk
12 lunge steps total
15x Lat pull down
12 facepull
15 hip thrust
1 min plank
To the center of your core
Amrap 10
20 Russian twist
15 Lemon squeeze
14 total SL Vups
10 tea cup / side
Amrap 15
20 plate ground 2 OH
20 SA Russian KB swings
20 DU / 20 JJ / 40 singles
20 air squats
