Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
20 DU/50 skips
20s Hollow rock
10 Kang Squats
5 Jefferson curls
Core (No Measure)
AMRAP 12
20m SA OH carry per side
20 Hand to elbows
10 Dragon Flag
15 KB Tea cup per side
20s Weighted Side plank per side
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
30 KB Swings (24/16)
20 Wall Ball shots (20/14)
10 Pullups
* Every minutes 3 Burpees including @0:00
