CrossFit – Wed, Oct 4

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

30 DU/70 skips

5 Curtsey per side

20s SL Hip thrust per side

5 Half Kneeling press per side

10 Scap pushups

Arms & Abs (No Measure)

EMOM 12

1) 10 Reverse BB curls + 20s ring hold

2)15 Standing KB Horned Tricep ext

3) 10 WB Pike up + 15s Tall plank (feet on WB)

4)10 KB Torso Twist per side

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Deadlifts (225/155)

12 Box jump over (24/20)

24 Air Squats

20m KB Suitcase carry/arm (32/24)