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
