Another Open Workout Is Here

Well here we are at the announcement of another open workout.  How have you prepared.  Here is what we have going on today.

Some Afternoon Fun
CrossFit Orenda
3810 166th Pl. N.E. #106
Alington, WA 98223

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Thursday  CrossFit
Warm-up
10 Push Ups
10 Ring Dips
10 Kettle Bell Swings
20 Sit Ups
3 X Through
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Weightlifting
Bench Press (4 X 5)
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

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Metcon (No Measure)
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
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Accessory Work
Metcon (No Measure)
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold