Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2 sets:

2min of cardio(i.e running,rowing,biking,skipping,etc.)


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:)