Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
3 sets
8 Russian swings
4 DDB Muscle Cleans
8 Push Press
then
3 sets
4 DDB Hang Squat Cleans
8 DDB Front squats
4 Box jumps
Strength (Weight)
AMRAP 12
1 Deadlift
1 Hang Power Clean
1 Hang Squat Clean
* optional 2 S2OH*
Just a bit off the top (AMRAP – Rounds and Reps)
AMRAP 12
250m row/ ski or 1 min bike
15 Pullups
15 HSPU / pike pushups
500m row/ ski or 2 min bike
25 sit-ups
BASKETBALL W2
3 sets
10 pogo jump
20 lateral alter jumps
10 jump squat
10 pushups
3 sets
5 box to box jumps
10 renegade rows
16 H2E
rest 60
3 sets
15 hip thrust saddle
10 push-up row per side
20s tripod per side
1:1
station 1 ring row
station 2 wallsit torso twist
station 3 side to side jump
station 4 goblet squat
mob
