Kanehsatake CrossFit – CrossFit
Team work makes the dream work (AMRAP – Rounds and Reps)
In teams of 2
You go, I go
Amrap 8
24 DU / 48 singles
8 power snatch (95/65)
Rest 2 min
Amrap 8
12 thrusters (95/65)
4 burpees over bar
Warm up (No Measure)
400m run/ 500m row
Then
2 sets
12 squat therapy
90/90 stretch 30s / side
8 push-up to downward dog
15 strict plate press
30s active bar hang
1 min plank
Warm up movement specific (No Measure)
Barbell warm up
3 sets (1st set PVC, 2nd set empty bar, 3rd set 5/10/15 on each side)
8 snatch deadlift
8 snatch high pull (contact with hips)
8 power snatch
Then
8 zombie squats
8 push press
8 thrusters
Functional (AMRAP – Rounds and Reps)
Warm up
400m run/ 500m row
Then
2 sets
12 squat therapy
90/90 stretch 30s / side
8 push-up to downward dog
15 strict plate press
30s active bar hang
1 min plank
Core & glute
3-5 sets
20 hip thrust (weight is optional)
20 lemon squeeze
10 SL hip thrust / side
5 dragon flag
1 min break
Amrap 13
12 DB Thrusters
10 Knees to chest
12 Step ups / box jumps
10 Scaled pull up/ ring row
