Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
4 Rounds:*for quality
12 Russian Swings
6 Goblet Alt. Reverse Lunges
6 KB Shoulder to Overhead *3 per side
6 Box Jumps
Metcon (No Measure)
EMOM 6
0-1 15 Frog Pumps 10X0
1-2 20-30s L – Sit Hold
*Hanging or pressing w/KB
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
