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
