Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 KB Squats

10 American KB Swings

10 Lunges 5 Ea Leg

1/2 Lap

3 X Through

Weightlifting

Back Squat (6 X 5)

Every 3 minutes, for 18 minutes (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85

*Set 5 – 1 rep @ 90%

*Set 6 – 3-5 reps @ 85%

Metcon

Metcon (Time)

Five rounds for time of:

400 Meter Run

20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)