Kanehsatake CrossFit – CrossFit Warm-up (No Measure) Amrap 6 200m run / 300m row Active shoulder hang 20s Supine ring row x 10 (low) 20m

Kanehsatake CrossFit – CrossFit Warm-up (No Measure) AMRAP 8 15 Calorie Row/200m Run 12 Alt. Dead Bugs 2020 8 Overhead Squats 3121 12 Facepull Metcon

Kanehsatake CrossFit – CrossFit Warm-up (No Measure) AMRAP 9 12 Russian Swings 6 Jumping lunges per side 12 Hip circle in elastic 6 Hang Squat

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2min cardio 2 sets *Focus on technique and form 10 OHSquats 20 Butterfly sit ups 5 Hip Squat

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 8 Banded Dead bug per side 40m Farmer carry 50-75 skips Strenght (Weight) E2MOM 4 Speed

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 min squat hold 3 rounds 8 KB swing 8 Hip circle per side 16 Plank side touches