Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2sets:

SL Hip thrust X12 per side

Good mornings w/ elastic X10

Half Wall Walk X3

…then

2sets:

Reverse Burpees X 4

20 Alt. KB bent over Row

Metcon (No Measure)

3sets:

8 Alt. DB Muscle Snatches*

*both heads touch the ground

8 Alt Kneeling KB Arnold Presses per arm 2011

Rest 60s

TC 11

Metcon (Time)

2 Rounds:

1000m run or 1200m Row

30 Pushups

60 DU/180 Skips

TC 17

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