Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 sets
10 Cals
5 Jefferson curl
10 Hanging K2C
5 Plank waves
10 Hip circles per side
Core (No Measure)
AMRAP 12
10 Banded Hip flexor per side
20s SL DDB KB FR hold per side
20s KB L-Sit
12 Ring rollouts
12 Side plank hip thrust per side
40 Banded mountain climbers
rest 90s
Quantum (AMRAP – Reps)
EMOM 12
1) 8-12 cals row
2)10 Thrusters (95/65)
3) Max T2B/ K2C
* score is the lowest of T2B in the min over all 4 rounds
