Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 sets
60s cardio
10 Russian swings
10 Cossack lunges per side
5 Half Kneeling Bottom up press per side
10 Facepulls
Core (No Measure)
AMRAP 12
10 seated hip flexor per side
30s DKB front rack hold
30 mountain climbers
10 rower pike up or jackknife
15 Split pallof press per side
Rest 60s
Sharknado (Time)
5 rounds
7 Hang Power cleans (135/85)
9 Burpees over bar
*Every 2 min (starting at 0:00) 11 cal row
