Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2min of skipping/rowing/running/bike
…30s rest before the amrap
AMRAP 5
12 Russian Swings
4 Seated Box Jumps
12 Banded Hip Circles per side
Metcon (Weight)
AMRAP 14
1RM Front Squat or Strict Press
*You may use another 2-3min if needed*
Metcon (Time)
4 Rounds:
200m Run or 300m Row
15 Wallballs(20/14)
30s Plank or Wall – Sit *no load*
*Try to look at this part as an active rest. Aim to push each round and stay consistent with your times, or get a bit faster each and every round*
