Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

Emom 8

1: 200m ski / row

2: 15s hands 2 elbow + 10s rest + 15s plank saw

3: 10-12 wall balls

4: 30s handstand hold

Metcon (No Measure)

E2MOM 12

0-2: 200m run or bike 12-15 cal

2-4: 30s burpees + 1 min skipping

Metcon (Time)

3 rounds

*2 person team, you go I go

50 Db snatch (50/35)

40 Db box step up (24/20)

30 handstand push-up / pike w/feet on box

*10 synchro air squats every time you switch partners*

Metcon (Time)

Functional

Warm up

2 min

Skipping / jumping jacks

Then

7min Amrap

10 wall ball thruster

10 Hip swings + 20 calf raises

3 inchworm

10 supine ring row

Emom 9

1- Row 40s

2- Skip / jumping jacks 40s

3- Burpees 30s

3 rounds

*2 person team, you go I go

50 Db snatch (50/35)

40 Db box step up

30 pike pushups

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