Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2min of “cardio”(i.e skipping,row…)
3sets:
12 Banded Hip Circles/side *ankles or knees
6 Silent Box Jumps^
*Stepdown following each rep
4 Cossacks Squats per side 3021
*Loading it goblet style is optional
Metcon (Weight)
2RM Deadlift
TC12
*start & end on the ground
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
7 Burpees
14 DU/45 Skips
21 Squat Jumps
200m Run/300m Row
