Kanehsatake CrossFit – CrossFit Warm up (No Measure) 400m run Then 2 sets 10 beat swings + 15s active hang 10 wall ball squat clean

Kanehsatake CrossFit – CrossFit Warmup CrossFit & Functional (No Measure) EMOM 6 1) 40s cardio 2) 10 hip circle per side + 10 squat therapy

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 60s cardio 5 SL RDL per leg 10 Ring Scap retraction 5 inch worm 20s Hang

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 40s skipping 5 SA DB Clean & Jerk per side 10 Rower Pike up 10 Scap

Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1) 5 KB swing per side +20s hollow hold 2) 5 SL step down per leg

Kanehsatake CrossFit – CrossFit Warm-up murph (No Measure) 2 Rounds: 250m Row 5 ring rows 10 pushups w/ elastic 15 squats Main Goal=QUALITY REPS…its better