Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
10m broad jumps
10 Banded Shoulder Press
10 Alt Stepups
5 KB kneeling windmill per side
20s Hollow rock
Arms & Abs (No Measure)
AMRAP 12
10 Ring rollouts
12 DB Reverse curls
30-40s stir the pot
12 OH Tricep ext
10 weighted side hip thrust per side
Metcon (AMRAP – Rounds and Reps)
3 rounds
400m run /500m row
16 DB snatch (45/25)
12 Pushups
9 C2B
Optional (No Measure)
Tabata (20/10) x8
lemon squeeze
superman to star
