Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Hip Opener Drill

Banded Scarecrow

Over-Under Drill

Followed by…

Kettlebell Movement Primer

Four sets (2 with each side) of:

Single-Arm Press (or Push Press) x 3 reps

Waiter Hold Alternating Reverse Lunges x 6 reps

Rest as needed

Weightlifting

Clean

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

6 Power Cleans (135/95 lbs)

12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

12 Bar-Facing Burpees

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