Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
Amrap 8
40m shuttle run
20m zombie walk
20s wrist mob
10 push-up
10 DDB power clean
And then
Practice
10-12 mins
10m High hip beak crawl
6 Pike push up
15 Butterfly sit-ups
20s Hs hold / Pike hold
6-8 power clean (build up)
Quick switch (Time)
Partner Wod
20 rounds
Complete 1 round then switch
5 Wall ball (20/14)
3 HSPU Push-up / Pike
1 power clean (185/115)
Functional fit (Time)
Warm up
Amrap 8
40m shuttle run
20m zombie walk
20s wrist mob
10 ring row
12 KB swing
5 burpees
Practice
10-12 mins
10m High hip beak crawl
8/10 Pike push up
15 Butterfly sit-ups
20s Hs hold / Pike hold
10m Duck walk
15 rounds
10 Wall ball (20/14)
6 Pike / Push-up
3 devils press *heavy
