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

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