CrossFit – Mon, Oct 16

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

10 cal row

5m board jump

5m duck walk

5 Jefferson curls

20s hang

5 hanging scap retraction

5 ring rollouts

Weightlifting (Weight)

Every 90s for 10 rounds

2 pocket hang clean

2 AK hang clean

2 BK hang clean

2 full clean

*work with 40-60% of your max to keep the bar close and move fast under

Metcon (Time)

3 rounds for time and weight

21 KB swings (all the way up) (32/24)

15 Burpees box jumps (24/20)

9 muscle up or C2B

Functional (Time)

Every 90s for 10 rounds

10 squats

8 lunges total

6 pushups

4 jump squats

3 rounds

21 KB swings

15 burpees box jumps

9 Facepull

Core and Glutes (No Measure)

2 sets

20 BB sumo deadlift

20 reverse lunges per side (BW)

4 sets

25 BB deficit sumo deadlift (standing on 2 blue plate total)

20m zombie walk (high walk)(litlle black elastic)

Rest 90

3sets

25 BB hip thrust

20 kickback with monkey boots (10-15lbs)

*kicking the ceilling

rest 90

2sets

20 DB goblet squat with elastic around knees (purple) (heavy)

20 leg extension with monkey boots (10-15 lbs)

rest 60

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