CrossFit – Tue, Nov 29

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

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