Kanehsatake CrossFit – CrossFit

Kanehsatake Baseline (Time)

60 cal row

50 air squat

40 butterfly sit-up

30 push ups

20 pull-ups

10 burpees

Strength Upper (Weight)

E3MOM for 4 sets

6 DB Floor Press

6-10 C2B Pull-ups (focus on retracting your scaps and making contact with the bar)

12 Reverse Flys

Divide and conquer (AMRAP – Rounds and Reps)

AMRAP 12

12 Burpees

12 Push Press (165/105)

12 Wall balls (20/14)

12 T2B/ 15 K2C/Vups