CrossFit – Sat, Mar 18

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

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