Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
3min cardio
then
2 sets
10 OH Squats
20 Butterfly sit-ups
5 Hip Snatches
10 Stickman Situps
30 Plank side touches
Abzz (No Measure)
AMRAP 4
Any plank position (side/front/forearm/hands)
then
AMRAP 6
30 KB/DBRussian twist
20-30s Lemon Squeeze
30s Kneeling Pallof Hold
Cross- Guild (Time)
Breakup as needed
60 Wall balls shots (20/14)
70 T2B /80 Vups
80 WB JackKnife or 90Butterfly sit-ups
1200m row
TC15
Core & Glutes (No Measure)
Crossfit Abz part
then
3 sets
20 Back Squats or Goblet Squats [31×1]
rest 90
3 sets
40 long lunges
20 Air Squats (pause 1s)
rest 60s
1 set
build up a 4min wall sit with DBs
(choose your weights but it’s [35-40lbs]
