Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2min cardio

Then

2 sets

5 Standing windmill press per side [3031]

10 Banded hip circle per side

15 Ukrainian swings

30s goblet squat holds

Metcon (Weight)

Back squat

4X8 (5-15lbs) from the 5×10 from couple weeks ago

Metcon (Time)

3 rounds

5 Strict pullups [20×1]/ weighted

15 Burpees

Then

3 rounds

7 T2B/12 K2C

30 DU/100 skips

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