Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


8 Burpee Box Overs(24/20)

8 Teacups or Russian Twists per side

Toe Touches X30 or 12 leg raises

Metcon (Weight)


0-1 8 Touch & Go Push Presses

*Stick to a load(s) that allows you to further improve your technique*

1-2 20s Banded Paloffs Hold or Star/Side Plank or PVC Press into wall

Metcon (Time)

For Total Time:

1K Run or 1200m Row

7 Rounds:

4 Burpees over the Bar

5 Thrusters(95/65)


1K Runor 1200m Row

Metcon (No Measure)

Core and glutes

4 sets

Back squat x 15

*heel elevated

Rest 90

3 sets

DB Reverse lunges x20 per side

Rest 90

*stay on the same side


Patern squat x20

Db jump squat x 25

Rest 60

*3/4 up on your jump squat

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