Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


10 woodchopper per side

10 hip circle walks per side + forwards&backward

15 Frog Pumps(loaded)

15 Butterfly Situps

Metcon (No Measure)


0-1 8 Touch&Go Power Jerks

*pause 1s in the receiving position

**pause 1s fully standing up

1-2 16-20 DKB Alt. Gorilla Rows 1010

2-3 Hollow Hold X15s ON, 10s OFF, 15s ON

Metcon (No Measure)

Every 2min for 8min(4 rounds)

12 Hang Cleans(120/80)

*Both power and squat are RX…

8 Push Presses(same)

12 DDB Stepovers(24/20″)(35/25)

*Rx+ 5 rounds

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