Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
2 mins cardio
Then
2-3 sets
20 air squats
10m step & rotation
10 BTN spread
Wrist mobility x 20s
5 cobra to downward dog
Gymnasty (No Measure)
Amrap 11
Handstand / pike hold 30-40s
10 feet together weighted squats / weight *optional
Shoulder taps 10-20x
Pistol on box 6-8 total
Do you think you can dance (AMRAP – Rounds and Reps)
Amrap 12
10 HSPU
12 pistols total
14 Db snatch (50/35)(70/50)
Functional (3 Rounds for time)
Warm up
Cardio 2 mins
Then
2-3 sets
Calf stretch 20s
8 step & rotation total
10 pushups
10 squat w/ feet together
12 BTN elastic pull
250m row x 3
Partner Wod
You go I go
Amrap 16
20 WB sit-up (20/14)
20 Box overs (24/20)
20 Db snatch (35/25)
Row 250 m (Time)
3×250 m
