Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds:
40s Wall – Sit(loaded?)
rest 15s
12 Banded Goodmorning 30X1
rest 15-30s
-5min cap
…then
AMRAP 6
10m Bear Crawl
10 Ring Rows
10 Air Squats
Metcon (No Measure)
EMOM 12
0-1 40s of Double Under or a 40s Handstand Hold
1-2 14-18 Alt. Gorilla Rows 1010
2-3 Hollow Hold X20s ON, 10s OFF, 15s ON
Metcon (Time)
For Time:
30-20-10
KB Sumo Deadlift High Pull(24/16)
*Standup tall first…do not push press into your first rep*
Double DB Strict Press(35/25)
RX=10X1 *must follow the tempo and pause for 1s at the top of every rep*
Alt. Reverse Lunges
TC10
