Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
1min cardio
10 Banded Goodmorning
10 Alt reverse lunges
20s tripod plank (2 Legs/1 arm)
5 KB windmill per side
10 Spread
Weightlifting (Weight)
4 Supersets on a 4min clock
4 Back Squats (50%-55%) be explosif coming up
Max ring dips
Functional
4 supersets on a 4 min clock
10 Goblet squats
max box/ring dips
Metcon (3 Rounds for time)
3 rounds
20 DB SDLHP (1/2 of your body weight)
30 lateral burpees over DB
40m DB suitcase carry (total)
Score is your time for each round
TC 16
Core and Glutes (No Measure)
4 sets
25 banded goodmorning
24 stepup total (18”)
Rest 1
4 sets
15-18 BB RDL (3-1-1)
20s lying hip thrust iso @120°
rest 2
3 sets
18-20 incline leg curl (4-3-3) w/monkey boots (5-10-15 lbs)
rest 1min
