Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

Red Elastic Warm up

2Rounds

10-Pull Apart

10-Face Pull

10-shoulder dislocate

Then

3 Rounds

5 Pull Up/Ring Row

10 Push Up

15 Air Squat

20 Cals Machine

Warm Up

Red Elastic Warm up

Pull Apart

Face Pull

shoulder dislocate

Then

3 Rounds

5 Pull Up/Ring Row

10 Push Up

15 Air Squat

20 Cals Machine

Fun Bobby (Time)

Buy In:

2:00 Max Burpee over KB/DB

30-20-10

Box Jump 24/20

SA KB Lunge/Side (45-40/25-20)

SA KB Hang Clean/Side

Buy Out:

2:00 weighted Plank (45/25)