Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
2 sets:
2min of cardio(i.e running,rowing,biking,skipping,etc.)
…then
2 sets:
8 Hip Circle Steps per side
10 Hip Circle Steps forwards + backwards
5 Kang Squats
*Adding a hold for your Hip Circle steps, or loading your kang squat a bit from the front or back are all options*
Metcon (Weight)
*For Quality!
Every 1:30 for 9 min(6 rounds)
2-4 Hip Snatches
10 Alt. Skater Squats or 15 Frog Pumps
*Feel free to alt. between movements from round to round
Metcon (Time)
2 Rounds: *RX+ 3rds*
8 Deadlifts(155/125)or Double DBs(55/40)
8 Bar Facing Burpees
30 Double Unders/90 Skips
12 Back Squats *Front Squats if you’re using DBs:)
