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

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