Kanehsatake CrossFit – CrossFit
WARMUP (No Measure)
2 min cardio
2 sets
10 DDB thrusters
20Butterfly sit-ups
30 Plank side touches
Abz (No Measure)
AMRAP 10
40m Suitcase carry (total) Heavy DB
6-8 WB Deadbug per side
30s Woodchopper per side
The Smoky God (AMRAP – Rounds)
Every 2:30 for 12:30 Rx+ 2:00 for 10:00
7 DDB Step ups (50/35) total
14 Alt DB Power Snatches
7 T2B/ 12 K2C/ 10 Vups
30DU/90 skips
Score = /5
Core & Glutes (No Measure)
4 sets
10 vups
20 Lemon squeeze
30 toe touches
40 Bicycles
30s plank
No break
TC 12
3 sets
30 long lunges
20s hip thrust @120*
rest 60
3sets
20 lying leg curl with black hold 1s every rep
25 WB leg curl
rest 60
2 sets
15 Elastic around knees frog position hip thrust
15 Keeping the elastic at the same place Superman and open your leg
rest 30s
