Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
400m run
Then
2 sets
10 beat swings + 15s active hang
10 wall ball squat clean
20s wrist mobility
12 goblet squats
20 calf raises
A bit of this & that (No Measure)
Tc. 12
10 dips (box/bench/rings/rig)
30s hollow hold
6-8 scaled or easy Mu / hip to bar / c2b
30s of superman
Go hard, recover fast (AMRAP – Rounds and Reps)
In teams of 2
I go, you go
10 rounds
30 DU / 100 singles
10 T2B / 12 C2B
8 wall balls (20/14)
6 DDB front squats (50/35)
4 muscle ups / 4 Pull up + chest 2 bar
