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)
