CrossFit – Sat, Jun 10

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

3 rounds

20 calf raises

15s ankle rotation/ side

10 pvc shoulder dislocation

10 pvc muscle snatch

12 beat swings

Wod prep (No Measure)

Emom 8

1- 6-8 dragon flags

2- 6 spring rolls

3- 6 hang muscle power snatch (45/35)

4- 3-5 strict T2B + 20s plank

Can you finish 10 rounds before the timecap? (AMRAP – Rounds)

10 rounds ft

200m run / 300m row

10 hang power snatch (95/65) (135/95)

10 toes to bar

Tc. 20 *not a partner Wod *

Functional fit (No Measure)

Functional

Warm up

3 rounds

20 calf raises

15s ankle rotation/ side

10 pvc shoulder dislocation

15 Kb swings

12 beat swings

Emom 8

1- 6-8 dragon flags

2- 6 spring rolls

3- 15 plate G2OH (25/15)

4- 20s Vups + 20s plank

10 rounds ft

200m run / 300m row

20 Db alternating snatch

10 toes to bar / 12 K2C / 12 knee leg tucks

Tc. 20 *not a partner

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