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
