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
