08/22/2022

Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2 sets:

10 Hip Circle Steps per side

20 Alt. Gorilla Rows

…then

EMOM 6

4 Alt. SA Devils Presses(45/25)

4 DB Alt. Reverse Lunges(hold DB anywhere you’d like)

2 Box Jumps

Metcon (Time)

200m Run or 300m Row

10 Strict Presses(95/55)(115/65)

200m Run

15 Overhead Squats(same)

200m Run

20 Deadlifts(same)

200m Run

25 Thrusters(same)

200m Run

35 Back Squats(same)

200m Run

Metcon (No Measure)

EMOM 9

0-1 Single Leg Wall – Sit X20s per side

1-2 Supine Grip Ring Rows X30s 2011

2-3 Snatch grip Deadlift X30s

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