Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2min of cardio(i.e running,rowing,biking)


2 sets:

8 Jefferson stretch

10 Banded Hip Circle Steps forwards + backwards

5 Kang Squats

Metcon (Weight)

Every 1:30 for 9 min(6 rounds)

3 Speed Deadlifts@65% or lower. Stay on the lighter side so you can move really fast!

10 Alt. Skater Squats or 15 Frog Pumps

*Feel free to alt. between movements from round to round

Metcon (Time)

3 Rounds:

8 Deadlifts(95/65) (155/125)

8 Hang Power Cleans(same)

8 Shoulder to Overheads(same)

*Go nice and low

12 Back Squats

400m Run or 500m Row

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