Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
2 min cardio (burpee, skipping, row, ski, shuffle)
Then
2 -3 sets
14 alternating chest opener
25 plate calf raises
5 high jump/ side
8-10 Db bicep curl & press
10 elastic high pull + 10 elastic spread
Metcon (Time)
5 rounds * two person team
40/32 cal bike or 55/45 cal row
20 clean & jerks(115/75) Rx+ (135/95)
20 Burpee Pull up
Metcon (Time)
Functional
Warm up
2 min cardio (burpee, skipping, row, ski, shuffle)
Then
2-3 sets
14 alternating chest opener
25 plate calf raises
10m long jump
8-10 Db bicep curl & press
10 elastic high pull + 10 elastic spread
5 rounds * two person team
55/45 cal row
30 DDB clean & jerks
20 Burpee Pull up / ring row
