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
