200 metre run

Shoulder activation (band)

Banded monster walks

Air squats with T-twists

Good mornings, O&Ts,

Push up complex

DB deadlifts, shrugs, high elbows into snatches

DB transition demo




“Tony Lopez”

Crossfit Canvas memorial WOD


Dedicated to Coach Tony Lopez

Passed away 25/05/2021 from cancer


AMRAP with Partner in

36 Minutes


·   5 Handstand Push-ups

·   25 Alt. DB Snatches (RX 22½/15 Kg)

·   20 Deadlift (RX 102/70 Kg)

·   21 Calories Row/Erg/Bike


Break work as required