Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
1min skips
5 KB SA Swings per arm
5 Jefferson curls
20s Hollow rocks
5 Plank Waves
Arms&Abs (No Measure)
12 Jacknife
30s Dead bugs
15 Torso twist per side
20s Star plank per side
15 DB curls
12 Tricep ext
20m Gun walk
Metcon (AMRAP – Rounds)
E3MOM 12
4 Clean & Jerk (135/95)(155/115)
6 Burpees box jumps (24/20)
8 Cal Row/ Bike
