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