Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2-3 rounds
20 mountain climbers
1 min plank
12 good mornings
20m zombie walk
10-12 ring rows
Metcon (No Measure)
To the core
Emom 12
1: 20s star plank / side
2: 5-8 dragon flag
3: 8-12 WB sit-ups
4: 35s jackknife
Metcon (AMRAP – Rounds and Reps)
Amrap 12
12 cal row / 10cal bike
12 wall ball (20/14) (24/20)
12 Kb swings (24/16)(32/24)
