Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
1min cardio
10 Banded shoulder press
10 Banded Shoulder dislocation
10 Diagonal spread per side
10 Ring Scap
5 RDL per leg
5 Kang Squat
Muscle Building (Weight)
AMRAP 14
8 SA Push Press per side (building on last week 10)
9 SA Ring Row per side
10 Ring Facepull
rest 90
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 Hang Cluster(45/25)
10 T2B/12 K2C
15 Russian Swing (32/24)
