Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
3 sets
1 min cardio
30s hollow rock
15 Pallof press per side
5 plank waves
Core (No Measure)
AMRAP15
30s front squat hold
10 DB over shoulder per side
10 floor wipers per side
20s side plank per side
Sometimes blue is red and red is blue (AMRAP – Rounds and Reps)
AMRAP 5
5 Thrusters (95/65)(Rx+135/105)
5 Box jumps (30/24)
5 Pullups
Rest 2min between sets
X2
