Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
2 sets
10 x side shuffle
10 Deep squat to hamstring stretch
20s wrist mob/ side
10 squat therapy
10 pike push-up
30s plank
Then some bar work:
Emom 9
Min: 10 Bar/ ring rollout
Min 2: 12 Zombie squat
Min 3: 8 Strict press
Move it, move it (Time)
Partner Wod 6 rounds
20 thrusters (95/65)
20 burpees
You go, I go
Cash out
20 handstand push-ups
Tc. 20
Functional (AMRAP – Rounds and Reps)
Warm up
2 sets
10 x side shuffle
10 Deep squat to hamstring stretch
20s wrist mob/ side
10 squat therapy
10 pike push-up
30s plank
Core
Emom 9
Min 1: 10-12 Wall ball sit up
Min 2: 35s Bar / ring roll out
Min 3: 20s side plank / side
Amrap 20
12 Bicep curl & press
15 Kb swings
20 Step ups / box jumps
400m run / 500m row
