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)
