Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
2 min skipping
Then 3 sets
12 Lat pull down
20m zombie walk
10 hip swing
Wrist mob x 20s
5 get ups
Emom 9
35s of work 25s rest
Min 1: Bicycles
Min 2: Hip thrust- saddle position
Min 3: Russian twist w/weight
Metcon (AMRAP – Rounds and Reps)
Partner Wod
Amrap
400m row
50 plate G2OH (35/25)(45/35)
100 synchro Air squats
50 Db Snatch (50/35)
400m row
