Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
3 rounds
1min skips
12 ring rows
8 Alt Cossack squats
Strength (Weight)
4 sets
4 Sumo Deadlift (increasing)
15 Hip Thrust
TC 12
Baseball Cap (Time)
30-20-10
Walking lunges
Cal bike /ski
Goblet Squats (24/16)
Vups
no TC
Core and Glutes (No Measure)
3 sets
25 air squats
25 Patern squat no weights
25 Goblet squats
No rest
4 sets
5 BB Back Squats 2211
20s DDB Wallsit (weighted) 20-25
rest 120
3 sets (3blue plate for podium)
10 DDB Stepups total
10 reverse lunges standing on the podium
rest 60
2 sets
50m DDB heavy walking lunges
*every time you drop/stop/break=5 frog pumps
rest after your 50m 75s
Functional (No Measure)
Same warmup
then
3 sets
E2MOM 10
10m walking lunges
5 pushups
10 butterfly sit-ups
15Jumping jack
then
same metcon