Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
2 rounds
10 alt Stepups
10 KB swings
20s Hip thrust
10 pushups
20s hollow rocks
Abs&Arm (No Measure)
EMOM 12
1)8 DB Crossbody Hammer curl per arm + 10 plates sit-ups
2) 12 Banded Tricep push down + 20s body saw
3) 12 plank pull through per side
4) 8 wood chopper per side
Metcon (Time)
5 rounds
7 hang squats cleans (135/95)
14 Cals row
Core & glutes (No Measure)
2 sets
40 BW lunges total
20 jump squats
5 sets
25 front squats (3-2-1-1)
rest 2min
4sets
20 Bulgarian split squat per side
rest 90
3:00 DDB Wallsit
