Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


Row 200m/Run

10 Hip Circle Steps per leg

15 Frog Pumps

12 Alt. Hang DB Power Snatches or 15 KB Russian Swings

Metcon (Weight)


8 Front Squats or Standing Strict Presses

*Pause your strict presses overhead, as well as having a controlled touch to the front rack position*

30s Hollow or Plank Hold(loaded?)

*increase as much or as little as you’d like*

Metcon (Time)

2 Rounds for Time:

40 Double Unders/120 skips RX+50

200m Run or 300m Row

20 DU/60 Skips RX+25

20 Pushups RX+Déficit (25/15)

400m Run or 500m Row