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
