Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 7
8 Burpee Box Overs(24/20)
8 Teacups or Russian Twists per side
Toe Touches X30 or 12 leg raises
Metcon (Weight)
EMOM 8
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)
…then
1K Runor 1200m Row
TC22
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
3sets
Patern squat x20
Db jump squat x 25
Rest 60
*3/4 up on your jump squat
