Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds:
2min ON, 45s OFF
Row
Hip Thrust Saddle
Good morning with elastic
Stickman sit up
* choose one of those movements
Metcon (No Measure)
3 sets:
8 Strict Unbroken Chinups 2111
*please warmup to make sure the assistance will allow you to maintain tempo
rest 30s
10 Strict Ring/Plate or Regular Pushups
Rest 30s
12 Supine Grip Band Pull aparts 1010
rest 1:30-2min
TC 13
Metcon (Time)
2min Wall – Sit
…then
21-15-9
KB Sumo Deadlift High Pull(24/16)
Double DB Strict Press(35/25)
Double DB Stepovers(24/20)
TC 11min
