Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
EMOM 6
0-1 Row/Run/Bike X40s
1-2 Touch&Go Hip Power Snatch X30s *stay light
**Hold your receiving position for a moment, and then also take a moment after you stand up tall
2 sets:
10 Pike Pushups or 15 Pushups
10 Alt. Goblet Cossack Squats 3021
*practice first without load
Supine Grip Band Pull Aparts X15 2021
The Oasis (Time)
For time:
*Breakup as needed…
2000m Run or 2300m Row/Ski
100 DDB Walking/Alt. Lunges (35/25)(50/40)
50 DB Snatches
-15min Cap
When the running clock reaches 20:00…
AMRAP 5
15 Double Unders/45 Skips
7 Dragonflags /10 leg raises hip raises
