04/12/2016

CrossFit Orenda – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Push Press (Five sets of: Push Press x 3 reps Rest as needed)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Presses (135/95 lbs)

9 Ring Dips

Arlington