Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
2 mins cardio
Then
Amrap 7
3 inchworm
10 beat swings
10 squat therapy
12 elastic press
1 min plank
Metcon (No Measure)
Emom 8
1- 15s dead hang + 15S active hang
2- 20s superman + 20s hollow hold
3- 3-6 scaled Bar MU Practice (box/ elastic/ ring)
4- 5-7 dragon flags
Rain rain go away (AMRAP – Rounds and Reps)
5 rounds
3 min on : 1 min off
Amrap
4 MU / 6 C2B / 8 pull up
8 cal row / bike Rx+
12 WB shot (20/14)(24/20)
Functional (AMRAP – Rounds and Reps)
Functional
Warm up
2 mins cardio
Then
Amrap 7
3 inchworm
10 beat swings / shoulder rotation w/ring
10 squat therapy
12 elastic press
1 min plank
Emom 8
1- 15s dead hang + 15S active hang
2- 20s superman + 20s hollow hold
3-15s ring hold + 15s ring hold extension
4- 5-7 dragon flags
5 rounds
3 min on : 1 min off
Amrap
8 pull up / 10 ring row
8 cal row
12 WB shot
