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
