Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2 sets
12 saddle hip thrust
Half Wall Walk X3
…then
2sets:
8 Reverse Burpees or 12 Burpees
20 Alt. KB Gorilla Rows *similar to the pendlay rows
Metcon (No Measure)
EMOM 12
0-1 6 Alt. DB Muscle Snatches + 4 SA Push Presses per arm
1-2 8 SA Glute Bridge Bench Press per arm
2-3 5 Alt. Dead Bugs per side 2020
*load stomach with small plates to challenge the core a little more
Metcon (Time)
1000m run or 1200m Row
2 sets
8 Hand Release Pushups
4 Box Jumps(30/24)
8 Hand Release Pushups
4 Box Jumps (30/24)
X2 the whole thing so it’s a total of 2K + 32 HRPU+ 16 box jumps in 16 minutes
TC16
Metcon (Time)
Functional
Warm up
Amrap 9
Inchworm x 5
Good morning x 12
Ring row x 10
200m run
Emom 12 40s work 20s rest
1: Plank
2: Shoulder raise
3: Bicep curl
4: Penguins / ankle touches
3 rounds for time
Skipping 50 DU / 100 singles / JJ
Burpees x 10
Row 20/15 cal
Tc. 15min
