Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
3 sets
30m high hip bear crawl
12 elastic push + spread
10 Side + 10 forward lunges
8 Push-up to downward dog
EMOM 9
40s work 20s rest
1-Skipping -Practice TU/DU/Singles
2- Plank hold
3- Row, Bike, Ski
Metcon (AMRAP – Rounds and Reps)
Happy Halloween Parter WOD
AMRAP 22
You go, I go
75 Lateral Pumpkin hop (20/14)
50 Pumpkin push press
100 Pumpkin squats
50 Pumpkin Sit ups
75 Pumpkin Step ups
When you are resting you are holding your pumpkin (Wall ball)
Every time you drop your pumpkin 5 synchro Burpees.
