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

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