Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2min of cardio(i.e running,rowing,biking)
…then
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
