Kanehsatake CrossFit – CrossFit
WARMUP (No Measure)
3 sets
40s Plank
16 Russian Twist
40s Skips
16 Plate Ground to overhead
Strength (No Measure)
4 sets
6-8 DDB Kneeling Shoulder Press
6 SA DB Row
TC 11
Gold Digger (Time)
10-20-30-40
KB Swings (24/16)
DU/ Skips (30-60-90-120)
*Every minute starting @ 00:00 perform 3 Hand release pushups
TC12
Core and glutes (No Measure)
2 sets
25 air squats
25 hip thrust saddle
4 sets
12 front squat 31×1
40s bike
rest 75
3 sets
30 db front rack walking lunges
40s bike
rest 60
2 sets
90s weighted wallsit
40s bike
rest 60
