Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
Warm up
2 sets
400m run
10 Beat swing
25s L sit hold
20 Plate thruster (25/15)
Lizard hold 20s / side
3 -5 rounds
25 elastic glute bridges
20 toe touches
15 leg lifts + hip
*small rest in between round
Metcon (Time)
For time
30-20-10
Cal Row
Wall balls (20/14)
T2B
After each round 100 DU/ 250 singles
Tc. 20
Metcon (Time)
Functional. Sat
Warmup 40s work 20s rest
Emom 8
1-Skipping
2-Air squats
3-Strict plate press (25/15)
4-Pushups w/ elastic
3 -5 rounds
25 elastic glute bridges
20 toe touches
15 leg lifts + hip
*small rest in between round
4 rounds
400m run /500m row
10 Db thrusters
8 Burpees
10 Strict Db press
