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