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
