Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

25 Cal Row/Bike/ski

2 Rounds

10 Shoulder dislocate

10 SA Spread apart/side

10 Squat therapy

30 secCouch stretch/side

Functional (Time)

Functional

Same warm up

Bad Annie

50-40-30-20-10

KB swing (24/16)

AB Mat Sit Up

Push up

Calories

TC22

Santa’s Milk N Cookies (AMRAP – Rounds and Reps)

Amrap 10

3 DL 275/155

3 HSPU/Wall Walk

5 Bent over row 135/95

5 strict Pull up/chin up

Emom 12

7Burpee box jump

7Floor press 95/65

9 Ring dips/box Dips

9 Zpress 75/35