Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
Amrap 8
40m side shuffle
20s bar hang
10 beat swings
10m long jump
8 Snatch DL
6 snatch high pull
8 muscle snatch
Metcon (No Measure)
T2B Practice / back to the basics
5 Jump to hollow / into arch
4 Push bar down / get behind it
3 Knees to chest / quick kick
2 Pull legs aggressively down
4 spring rolls
Tc. 10
Metcon (Weight)
Emom 15
Min 1: 8 Snatch
Min 2: 40 DU / 70 singles
Min 3: 5-8 T2B
Metcon (No Measure)
Functional
Warm up
Amrap 8
40m side shuffle
20s bar hang
10 ring row
10m long jump
6 KB DL
8 KB high pull
8 KB swing
Core & glutes
40s Wall sit
20 Bicycles
15 Leg lifts
20 Russian twists
12 lunges + 10 jump squats
Tc . 10
Emom 15
Min 1: 12 Db Snatch
Min 2: 12 step ups / box jumps
Min 3: 8 calories
