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
