Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 8

200m run 250m row

10 hip circle per side

8 SL hip thrust per side

24 Russian swing (hip only)

Strength (Weight)

Every 3 min for 12

3 Back squats

20s front rack SA split squats holds per side

Prison Riot (Time)

Break up as needed Rx+ Don’t 🙂

40 Wallballs shots (20/14) 60 Wallballs

60 Hanging leg raises / 75 Vups

80m Walking lunges