Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds:

250m Row

5 ring rows

10 pushups w/ elastic

15 squats

Main Goal=QUALITY REPS…its better to break up your sets

*The first and last run, must be done unbroken.

Recommended=20 Rounds of “Cindy”…Regardless of how you break it up, you should have a specific amount of sets that you can keep track.

Pullups: Whether you’re using a band or not your max pullups should be atleast 15-20. Your should make the pullups feel pretty easy to begin with.

Pushups:*Chin is slightly raised + Chest ALWAYS touches the ground + strong lockout at the top

– Breakup early and often…no one is maintaining 10 in a row with PROPER FORM. Please breakup the pushups into atleast 2 sets

Squats- Always stand up tall to finish each rep and always go unbroken…but if you feel like you need more time for your upper body to recover, slow your pace down

Last Run- Just keep going…stopping to walk is an easy way out…push yourself and atleast jog it out. It’s supposed to hurt:D

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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