Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 7
8 Russian Twists per side
8 Reverse Lunges per leg
*outside knee is banded
75 Single Skips or 40 Mountain Climbers
Metcon (Weight)
E2MOM 10
5 Speed Deadlifts@50-60% of your 1RM…keep it light today and work on more speed than youre used to. If you do not have a 1RM, please do not constantly add weight. Decide on a moderate load for the entirety of the emom.
12 Glute Bridges DDB Floor Press
Metcon (2 Rounds for reps)
AMRAP 5
12 Sumo Deadlift High Pulls(16/12)
RX+(24/16) or KB Swings
*One is not faster than the other:)
6 Pullups *Please add more assistance than you think you need for this…goal is to go unbroken each and every round*
6 Burpees
RX=Always standing up tall while taking a small hop. Hands are also required to go overhead as well
…rest 1min…then
AMRAP 7
30 Double Unders/90 Skips
7 Toes to Bar/10 K2C
7 Hand Release Pushups
RX=Toes always remain on the ground and the hips arent sagging below the upper body. It should resemble a solid plank position with your whole body moving at one time
