Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2sets
40s skips
5 cossack lunges per side
5 SA Push press per side
5 Ring rollouts
5 Ring rows
10 Hip circles per side
Core strength (No Measure)
AMRAP 12
20m KB Offset carry per side
15 Plate sit-ups
15 Wood choppers per side
20s weighted plank
20s arm extended plank
rest 90s
Forest cake (AMRAP – Rounds and Reps)
AMRAP 13
BUY-IN800m row
2-4-6-8-10….
Pullups /ring rows
Power snatch (95/65)
walking lunges step
