Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

EMOM 9

0-1 8 Getups + 12 KB Ukrainian Swings

1-2 Kang Squats X35s 3131

*loading is an option

3rd – Row/Bike 15s HARD, 15s EASY PACE

Metcon (No Measure)

EVERY 45s for 6min(8 sets) 20X1

3 Back or Front Squats@50-60% or a more light – to – moderately light load

*The focus is on SPEED on the way up…

Then ..

AMRAP 6

10 Alt. Reverse Stepdowns 3111

8 Good Mornings 3011 (empty bar)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 Toes to Bar/12 K2C or Leg Raises

14 Hang Double DB Power Cleans(35/25)

21 DU/65 Skips

Metcon (No Measure)

Gun show

4sets

1a-bb curl x12[3111]

1b-bb curl x20s

1c-bb seated behind the neck press x6

Rest 90

1set

30 Db side raise

No break

4sets

2a-db Tricep ext x12 [3111]

2b- db Tricep ext iso x20s

2c- bb seated behind the press x6

Rest 90

1set

30 Db side raise

No break

2sets

3a-chin up x6

3b-dips x6

Rest 45

1set

30 Db side raise

No break

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