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
