Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2min cardio
2 sets *Focus on technique and form
10 OHSquats
20 Butterfly sit ups
5 Hip Squat Snatches
10 Stickman sit ups
30s Superman
Abz (No Measure)
AMRAP 3
Tripod plank
AMRAP 7
10 Woodchopper per side
20s Banded Hollow hold
20 Side plank hip thrust weighted
Metcon (AMRAP – Reps)
Breakup as needed
100 Shoulder taps
*Wall walk position
200m KB / DB walking lunges
400m Farmer carry (24/16)(32/24)
1200m run /1500m row
