CrossFit – Mon, Nov 27

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

1min cardio

10 good morning

10 patern squat

20s plank

5 half wall walk

10 scap pushups

Weightlifting (Weight)

5 superset on a 4min clock

Clean complex :

1 Pause power clean (1s BK+AK)

1 squat clean

1 hang BK squat clean

Max dips

Rest 1min

Metcon (Time)

100 KB swings (24/16)

*The first time the KB is set down do 15 lateral burpees, the second time do 10 lateral burpees. For any more breaks taken do 5 lateral burpees

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Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10