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
