Kanehsatake CrossFit – CrossFit
Warm up (No Measure)
Warmup:
EMOM 6
1)20m walking lunges +10 jumping lunges
2)12 ring row + 15s ring hold
3)20s plank + 12 plank side touches
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
😁
Metcon #2 (5 Rounds for calories)
“Trinado”
5 rounds for calories:
1 minute Row
30 second rest
1 minute Ski
30 second rest
1 minute Bike
2 minute rest
*Work at a pace that you think you will be able to maintain. Ideally you would hold calorie counts for the first 4 rounds and push for a little increase the last round if you’ve got it left in the tank.
Weightlifting (Weight)
2 sets
15 Back squat high bar
15 Back squat low bar
6 sets back squat
#1 6 reps (3-1-2)
#2 5 reps (2-2-2)
#3 4 reps (4-2-1)
#4 3 reps (3-3-3)
#5 2 reps (1-5-2)
#6 1 reps (5-5-5)
Always 2min break
2 sets
25 reps (2-1-2) same weight of the #3
rest 30
Gunshow (No Measure)
5 sets
10 BB curls (4-2-1)
10 Skull crusher (4-2-1)
Rest 90
4 sets
20 hammer curls alt (3-1-1)
20 cable Tricep push down(3-1-1)
Rest 60
100 ring row
100 dips
