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)


Walking lunges

Cal bike /ski

Goblet Squats (24/16)


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


3 sets

E2MOM 10

10m walking lunges

5 pushups

10 butterfly sit-ups

15Jumping jack


same metcon