Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

Against a 2-minute running clock:

Max Distance Row Or bike

Against a 2-minute running clock

2 sets

6 Getups

8 Russian Twists

10 Leg raises

12 Vups

14 Superman

Metcon (No Measure)


Offset Carry X80m TOTAL

20-30 Lemon Squeeze

30s Kneeling Banded Paloffs Hold per side

1min Plank(loaded if possible)

*take your time:)

Metcon (AMRAP – Rounds and Reps)


200m Run or 250m Row

20 Alt. Stepups(20″)

15 Wide grip Strict Chinups

*Must use a band and go unbroken for atleast the first round!

600m Run or 750m Row

30 Squat Jumps

*You’re more than welcome to focus on regular squats, if depth still needs a bit of improvement:)

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