Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
5 Burpees
5 Box jumps
5 Plank Waves
10 Scap pushups
10 Hang Scap retraction
10 BTN Spread
Muscle building (Weight)
Every 3 for 12
12 Alt DB Bench Press
5-10 Strict Pull-ups (1-2 short of failure)
15 Plates Front Raises
Pumping that old potato (AMRAP – Rounds and Reps)
AMRAP 13
40 DU/160skips
20 Russian Swings (32/24)
10 Burpees bar Touch
