Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


15 cal row/ bike

10 Alt. Superman Back Ext.

20 Alt. Dead Bugs

10 Hollow Rocks/20s Hollow Hold

10 Hang Muscle Snatches(75/55)

*You don’t need to RX these snatches…pick something that feels very light for you. Then feel free to add a bit if it feels good

Metcon (2 Rounds for reps)

With a 20min Running Clock…

10 Rounds:

4 Pullups*same or more assistance than you used for murph…this will get really tough. Its better to make it easier to begin with. Your assistance should allow you to do around 15 pullups in a row:)

20 Double Unders/60 Skips

…at the 8min mark…


12 Burpee Boxer Overs(20″) *Jumping as well as stepping over is considered RX

1min Wall – Sit

Metcon (No Measure)

Core and Glutes


2 sets

20 lunges

20 jump squats

20 vups

4 sets

12 BB hip thrust

12 Dog pissing per side

20 Toe touches

Rest 75s

3 sets

15 DDB jump squats

20 Single DB jump squats

25 body weight jump squats

30 Scissors

Rest 60s

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