Kanehsatake CrossFit – CrossFit
warm up (No Measure)
2-3 sets
10 elastic shoulder dislocations
10 elastic shoulder press
20m zombie walk
20s front squat hold
10 muscle clean + press
Bear Complex (EMOM 10
1 bear complex every minute )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Don’t hold your breath (AMRAP – Rounds and Reps)
Amrap 12
45 Du / 90 singles
20 Kb swings (20-/16)
10 burpee pull up
Functional fit (No Measure)
Warm up
Amrap 8
2 min skip
20m Zombie walk
10 push-up
12 Lat pull down
20s deep squat hold
30s side plank / side
Buns & guns
Amrap 10
10 Box/bench/ ring Dips
10 Bulgarian split squats / side
40m Gun walk
20 Goblet squat w/ elastic
Wod
Amrap 14
45 DU /90 singles
20 wall balls
10 Burpees
Buy out 3 min plank
