Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
Amrap 9
10m High hip bear crawl
12 Spanish squats (feet together)
25 calf raise
Wrist mob 30s
15 Lat pull down w/ red elastic
10 beat swings
Wod warmup (No Measure)
Then
2-3 sets
20-30s Handstand / pike hold
Pistol on box 6-8 total
Active bar hang 30s
10 Bulgarian squat/ foot on box
30-45s rest
Push, pull & sit (AMRAP – Rounds and Reps)
Amrap 15
6 Hspu / 8 pike
10/8 Bike cal
8 kipping pull ups / 12 ring row
10 Single leg squats (or assisted)
Functional fit (AMRAP – Rounds and Reps)
Warm up
Amrap 9
10m High hip bear crawl
12 Spanish squats (feet together)
25 calf raise
Wrist mob 30s
15 Lat pull down w/ red elastic
10 ring pulls
Then
2-3 sets
20-30s Handstand / pike hold
Pistol on box 6-8 total
Active ring hold 30s
10 Bulgarian squat/ foot on box
30-45s rest
Amrap 15
6 Hspu / 8 pike / 10 push-up
10/8 calorie row/bike
8 kipping pull ups / 12 ring row
10 Single leg squats (or assisted)
