Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
1 min cardio
10 Kang squat
10 Reverse lunges
10 KB flip
10 Goblet squats
10 Plank side touches
Weightlifting (Weight)
5 supersets on a 2 min clock
With a DB held on the shoulder
6 side lunges
6 backward walking lunges
5 Spread (3s eccentic)
Metcon (3 Rounds for time)
3 round, each for time, rest 1 min in between
30-20-10
Getup box hop (24/20)
T2B/K2C
Wallball shots (20/14)
