09/19/2022

Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

5sets of 1min on/30s off

*choose 1 or multiple movements that youll perform. Only 1 movement per round*

Metcon (Time)

2 Rounds:

12 Deadlifts(185/125)

50 Skips or 7 Burpees

…then

2 Rounds:

8 Front Squats(135/85)

50 Double Unders/150 Skips or 12 Bar Facing Burpees

…finally

1 Round:

30 Shoulder to Overhead(95/65)

600m Run or 750m Row

15 S2O

400m Run or 500m Row

TC16

Metcon (Time)

Functional

Warmup

2 sets

10 hip circle w/ elastic

20 lunges

10 pushups

20 butterfly sit-ups

AMRAP 10

300m row

40 Side shuffle

50 Jumping jack

For time

2 Rounds:

12 KB SDHP

50 Skips or 7 Burpees

…then

2 Rounds:

8 KB Goblet squats (same)

50 Double Unders/150 Skips or 12 Bar Facing Burpees

…finally

1 Round:

30 KB Thrusters

600m Run or 750m Row

15 KB Push Press

400m Run or 500m Row

Metcon (No Measure)

Gun show

2 sets

25 side raise light

25 front raise

4 sets

6-8 db seated neutral grip press 2211 heavy

2min break

3 sets

10-12 db inclined face pulls

10-12 db upright row

Rest 90

3 sets *at that point put the german music on youre going to need it *

10 SA supinated spread per side

12-15 db side raise 2022

10 cuban press light

4-6 pike pushups

Rest 30

2 sets

10-15 inclined db shrugz

10 seated pinky side raise hold at top

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