Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 9

40s cardio

40 static hold (pike/plank/push-up/ring rows)

30m Suitcase carry per side

15 Strict Hanging leg raise

30 Shoulder taps

Metcon (No Measure)

3 sets

25-40s Ring plank

40m Waiters walk per arm

TC 7

Then

2 sets

30s hollow hold

Rest 30s

40s nose to wall/HsHold

rest 30s

15 pike leg raise

10 straddle raise

Rest 60

* we will move together

Metcon (Time)

For time

2000m row

2min wall sit

75 Ukrainian swings (24/16)

300m row
TC 17

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