Kanehsatake CrossFit – CrossFit
Warm up – Amrap 9 (No Measure)
Neck rolls x 6
Active hang x 30s
Wrist mob x 20s
lunge + twist x 10m
high hip bear crawl x 10m
Amrap 9 (No Measure)
20-30s HS hold/ Pike hold / PU hold
15-20s Pull-up hold (slowly lower)
4 egg rolls
rest 1 min
For time 3-5 rounds (5 Rounds for time)
10 strict pull up
30 alt jumping lunges
10 strict HSPU
20 squat jump
rest 1 min
Functional (No Measure)
Warm up
Amrap 8
40M side shuffle
20m walking lunges
40s plank
12 ring row
10 elastic shoulder dislocation
10 elastic pull aparts
Emom 9
1: 12 SL Vups
2: 12-15 sit ups
3: max burpees in 45s
3-5 rounds
15/12 cal
30 G2OH
15 HRPU
