Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
3sets:
8 Getups
8 Half kneeling Pallof press up/down
15 Frog Pumps
15 Spread
Metcon (No Measure)
E3MOM 12
10 Supine Ring Rows [2111]
1 Turkish Getup per side
1-3 Wall Walks *for quality…allow yourself atleast 40s of rest.
Metcon (4 Rounds for time)
4 rounds for time
11 Burpee Bar Touches
13 Alt. Hang DB Snatches (60/40)(70/50)
15 Wallballs(20/14)
*Rest 1min between rounds
