Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
200m run/row
20s superman
5 pike pushups
5 box stepups per side
10 lateral hip circles per side
Muscle Building (Weight)
EMOM 12
1) 10 DB Z Press
2) 10 Gorilla row per side
3) 15 DB reverse flys
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
40 DU/100 skips
30 Air Squats
20 Russian Swings (32/24)
10 T2B /12 K2C
5 HSPU /7 pike
