Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2sets:

40s Wall – Sit

10 WB Single Glute Bridges per leg

…then

EMOM 9

0-1 35s of Kang Squats

1-2 30s of DB Alt Devil Press (light)

2-3 8 Ring Rows + 10 Facepull

Metcon (AMRAP – Reps)

EMOM 21

0-1 10 Push Presses(95/65) RX+(115/85) *Must pause 1s overhead for each and ever rep. Even 2s overhead is great.

*stepping&jumping over the bar is RX for today*

1-2 40s of Burpees over the Bar for the FIRST ROUND…then aim to repeat or get more reps for the next 6 rounds

2-3 5 Pullups + 10 Front rack reverse lunges (same bar)

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