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