Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
Amrap 6
1 min Cardio
10 Wallball Squat Clean
8 Wallball SDLHP
6 Push Up 2 DD
Gymnastics (No Measure)
EMOM 10
1- 30 Second Handstand (hold or Shoulder Tap)
2- Strict Pullup (set a single number of reps and keep it all 10 rounds)
Metcon (Time)
16 rounds or 8 mins total
For Time on Tabata Timer (20/10)
21-15-9-15-21
Wallball (20/14)(24/20)
V-up
core N glutes (No Measure)
2 sets
25 RDL
25 Hip Thrust
5 Sets
6 BB Hip Thrust Heavy
12 Saddle Hip Thrust (purple)
24 Body Weight Hip thrust on WB
Rest 90
4 sets
10 Heavy podium reverse lunges per side(lean forwards and long back leg)
20 Butterfly hip thrust w/elastic around knees
Rest 90
2 sets
25 quadruple threat on the wall(above90/at90/restingforearm on knees.below90) *strong push not fast reps
rest 60 sec
