Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 sets
1min cardio
10 Alt step ups
5 SDHP
10 Supermans
5 KB bottom up press per side
Abz (No Measure)
AMRAP 11
10 Wood chopper per side
40m DKBHeavy front rack walk
30 Russian twist
20 Dead bugs
10 VUps
Sun set (AMRAP – Rounds and Reps)
AMRAP 12
40 DU/120 skips
30Russian swings (32/24)
20 Air Squats
10 Pullups (Rx+ C2B)
Core n Glutes (No Measure)
1a-Sumo Back squats 4×20
*wider stance
1b-Reverse lunges 4×30
*medium heavy
rest 1min
2a- BB Sumo deadlift 3×12
*don’t touch the ground
2b- Side lunges 3×20
*same DB
rest 1min
3a- DB/KB Goblet squats 2×25
*heavier
3b- DB/KB Wall sit 2x25s
rest 30s
4a- max jump squats 2x20s
*high jumps
4b- bottom squat position hold 2x20s
*below 90
rest 20s
