Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
Amrap 9
20s wirst mob / side
10 plate raises (25/15)
12 plate press
4 cat cow
4 cobra to downward dog
15 push jerk w/ pvc
EMOM 9
Min 1: handstand hold / pike hold x 30s
Min 2: 20s hollow hold / 20s Superman
Min 3: Inchworm 3-6
Metcon (4 Rounds for time)
4 rounds
12/9 Bike cal or 15/12 cal row
12 push jerks (135/95)
3 wall walks / 15 HRPU
Metcon (3 Rounds for time)
Functional
500m row
then
Amrap 7
15 glute bridge w/ elastic
10m long jump
10 Plate press (25/15)
10 plate G2OH
Amrap 8
8 SL Vups / side
3 dragon flags
8 SL hip thrust / side
12 lemon squeeze
3 rounds FT
18/16Calories
18 DDb shoulder press (30/20)
18 Wall balls (20/14)
rest 2 mins in between rounds
