Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
Amrap 9
40M side shuffle
10m high hip bear crawl
Wrist mob 15s / side
Pike shoulder taps x14
Star plank 20s / side
10m Lunge + high knee
Moving upside down (No Measure)
Emom 9
35s practice 25s rest
1- Kick ups
2- Hs Hold / pike hold
3- HS Walk / bear crawl
Metcon (Time)
3 rounds
15/13 bike cal / 18/15 cal row
12 Db box step up (24’/20’)(50/35)
6 wall walk / inchworm
Functional fit (No Measure)
Warm up
Amrap 9
40M side shuffle
10m bear crawl
Wrist mob 15s / side
Pike shoulder taps x14
Star plank 20s / side
10m Lunge + high knee
Moving upside down
Emom 9
35s practice 25s rest
1- Kick ups
2- Hs Hold / pike hold
3- HS Walk / high hip bear crawl
4 rounds
18/15 cal row
12 Db box step up
3 wall walk / 6 inchworm
