Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 min squat hold
3 rounds
8 KB swing
8 Hip circle per side
16 Plank side touches
8 Curtsey lunges per side
Metcon (3 Rounds for weight)
AMRAP 15
Warmup
Back Squat 2X25 then
Back Squat 3X5 [22X1]
Find a load was challenging but repeatable.
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
11 Alt DB snatches (45/35)
11 Box Jumps or 16 Step ups
11 Deficit pushups (25/10)
* chest touching the ground and keep your body in a nice PLANK
200m run or 300m row
