Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Amrap 10
2 min skip
5 windmills / side
30s lizard pose
12 Wall ball squat clean
10 push-up to toe touch
Metcon (Time)
Partner Wod
12 rounds total
You go I go
15/12 cal row 12/10 bike
12 Wall balls
9 burpees
Tc.22
Metcon (AMRAP – Rounds and Reps)
Functional
Warmup
Amrap 10
25 jumping jacks
10 pushup to toe touch
14 side lunges
10 sit ups
12 Db snatch total
Wod
Amrap 21
16 Kb swings
14 Ring row
12 Goblet squats
10 pike pushups
Every 3 mins (starting at 0:00, 1 min row/ski/bike)
