Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 7
12 Hip circles
12 Cals row
12 Facepull
12 Air Squats
Metcon (Calories)
AMRAP 22
50 DU/150 skips
20 Alt DB Squat Snatches (45/30) (65/50)
15 Box jumps (24/20)
10 DDB Push Press
1:00 max calories
Core and glutes (No Measure)
2 sets
20 DDB Lunges
30 DDB Front Squats
rest 60
4 sets
12 SA DB Bulgarian Squat hold 2s DB on the same side of the front leg
30m zombie walk
rest 75
3 sets
20 Sumo DDB RDL hold 2s at bottom
30m zombie walk
rest 75
3 sets
30 Woodchopper per side
20 Vups
1min weighted plank
rest 60
