Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

3 sets:

30 Alt. Mountain Climbers

15 Alt. Pike Shoulder Taps or Plank Touches

5 Vertical Jumps

10 Hip Circle Steps per side

Metcon (Weight)

EMOM 6

0-1 30s Squat Hold(loading is optional)

1-2 20s Side Plank or Banded Paloffs Hold per side

…then warmup for 5min for the next emom…

E2MOM 10

6 Back Squats TEMPO=32X1

*You can increase as you go or remain with one load*

Metcon (Time)

2 Rounds:

50 Double Unders/150 Skips

6 Deadlifts(145/95)

6 Power Cleans(same)

…then

4 Rounds:

200m or 250m Row/Bike

20 Air Squats RX=Take a moment to standup

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