Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
5sets of 1min on/30s off
*choose 1 or multiple movements that youll perform. Only 1 movement per round*
Metcon (No Measure)
EMOM 9
0-1 Nose – to – Wall Facing Handstand Hold X40-50s
1-2 20-30s weighted Hollow Rock/Hold (35/25)
2-3 12 bent over barbell rows or 6 Strict Chest to Bar Chinups or 12 ring rows 21X0
Metcon (Distance)
5 Rounds:
10 Wallballs (20/14)
5 Toes to Bar/8 K2C
10 Box Jumps(24/20)
5 Strict HSPU(25/15)/8 Pike Pushups
…with remaining time…
Max Distance Run/Row/Bike
TC14
