Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
2-3 sets
10m bear crawl
10 slow beat swings
12 box/ bench dips
Wrist mob 20s per side
15s ring hold
30s wall sit
Metcon (No Measure)
20 mins tc
Strict Ring MU practice +eccentric
*false grip*
Start position – pull to chest – t-Rex to ring dip – extend, lockout & hold
Lockout – dip – knuckles to chest – extend & lower
Get it done (Time)
4 rounds
20 wall ball (20/14)(24/20)
15 KB swings (53/35) (red/ green)
10 T2B
Functional fit (AMRAP – Rounds and Reps)
Warm up
2-3 sets
10m bear crawl
10 ring row
15s ring hold
12 box/ bench dips
Wrist mob 20s per side
30s wall sit
Emom 9
Min 1:Skip 45s
Min 2: Burpees 45s
Min 3: Indoor shuttle run 45s
Wod
3 rounds
20 K2C
20 Kb squat & press
20 calorie
