CrossFit – Fri, Feb 17

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 sets

10 Cals

10 CurtseyLunges

10 Hip stretch

5 Hang Scap

5 Rower pike ups

Buns and guns (No Measure)

AMRAP 12

12 Alt DB hammer curl

10 SL Hip Thrust per leg

12 Lying Tricep ext

10 Pause Goblet squats

It’s always snowing in Egypt (AMRAP – Rounds)

EMOM 12

1) 10-12 Cal Row (try to have 20sbreak)

2) 5 Clean & Jerk (135/95)

3) 12 DDB Walking lunges (45/25)

23.1 Warm up (No Measure)

2 sets

10 beat swings

5 inch worms

10 medball squats

5 muscle clean (45/35)

10 front rack rotations

Wod prep

1-2 sets

10 cal row

8 T2b / K2C

6 wall balls

4 power cleans w/weight 95/65

1-2 ring muscle up *optional*

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

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