Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
60s skipping
5 SA DB Thruster per arm
10 Side plank rotation per side
5 plank waves
10 Hip thrusts
Abs & Arm (No Measure)
EMOM 12
1) 12 BB curls + 20s weighted plank
2) 12 Horned KB Tricep + 20s Flutters kicks
3) 20m Horned Carry + 20s side plank L
4) 20m Horned Carry + 20s side plank R
Metcon (AMRAP – Rounds and Reps)
2 rounds
AMRAP 5
7 cal row
5 db thrusters (45/25)
7 Burpees over db
