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