Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
3 rounds
1min skipping
12 ring rows
8 Alt cossack squats
Strength (Weight)
4 sets
4 Sumo deadlifts (increasing)
15 saddle hip thrusts
Metcon (Time)
30-20-10
walking lunges
calories ski/bike
Goblet squats (24/16)
Butterfly situps
Gun show (No Measure)
3 sets
10 DB Bench Presa
10 Pullups
rest 60
3 sets
12 inclined DB Press on Wallball
12 DDB Bent over row
rest 60
3 sets
8 ring pushups
20 DB side raise
rest 30
3 sets
8 BB front raise
20 pushups
rest 30
Functional (Time)
Same warmup
then 3 rounds
10m walking lunges
20 DKB sumo deadlift
40 skips or 40 JJ
same metcon
