Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Thoracic Iso Holds

Followed by…

Every Minute on the Minute 6 minutes (3 sets):

Even – 3-5 Perfect Parallette Shoot-Throughs

Odd – Banded Romanian Deadlifts x 20-30

Followed by…

Every Minute on the Minute 6 minutes (3 sets):

Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)

Odd – 3 single-leg jumps (box or broad) per leg

(Complete all three on one leg before switching focus on a perfect landing more than height/distance – flat foot + soft knee)

Metcon

Metcon (No Measure)

Every 2 minutes, for 30 minutes (3 sets) of:

Station 1 – 400 Meter Run

Station 2 – 10 Dumbbell Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Station 3 – 500/400 Meter Row

Station 4 – 15 Burpee Box Jump-Overs (24″/20″)

Station 5 – 60 seconds of Front Leaning Rest

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