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)

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