Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
30 DU /70 skips
5 SA DB thrusters per side
20s hollow rock
5 plank waves
10 scap pushups
Arms & Abs (No Measure)
EMOM 12
1) 12 BB curls + 20s Ring rows hold
2) 12 DB skull crusher + 10 Hand to elbows per side
3) 10 Strict T2B + 20s bridge
4) 10 WB Russian twist per side
Metcon (Time)
500m row
21 Russian swings (32/24)
21 DB Push press (45/25)
400m row
15 Russian swings
15 DB Push press
300m row
9 Russian swings
9 DB Push press
200m row
3 Russian swings
3 DB Push press
