Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Amrap 9
100m Side shuffle
Lizard hold 20s / side
Goblet squat hold 30s
3 inchworms
Walk & rotation 10m
20 H2E
Metcon (No Measure)
Pistol prep tc 12-14
20 air squats ,10 closed squats
1 Leg balance, hollow rock, candlestick, Skater squats, Box pistols standing/ sitting
,Assisted pistol w/ foot, Pistol
Metcon (No Measure)
Emom 12
40s work 20s rest
Min 1: Pistols (any variation that we worked on)
Min 2: DU/ TU/ skipping
Min 3: Wall balls (20/14)
Min 4: Butterfly sit ups
