Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
3 sets
25 jumping jacks
10 ring row
10 elastic Tricep extension
20s wrist mob
40s wall sit
30d hollow hold
Metcon (No Measure)
Ring MU eccentric practice
Ring hold, Ring dip, knuckles together t-Rex transition & lower
Tc. 12
Partner Wod (Time)
Partner Wod
16 rounds ft
12 air squats
15 sit ups
9 burpees
*Partner shuttle run x 20m before you switch*
Functional (AMRAP – Rounds and Reps)
Warm up
25 jumping jacks
10 facepull
10 elastic Tricep extension
20s wrist mob
40s wall sit
30s hollow hold
Amrap 8
10 Box dips
10 Ring row
12 Tricep extension w/ elastic
Partner Wod
16 rounds ft
12 air squats
15 sit ups
9 burpees
*Partner shuttle run x 20m before you switch*
