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

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