Friday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)

Wall Slides x 10 @ 3030

Lunge Matrix x 3 steps per leg to each position (forward, lateral, reverse, bowler)

Followed by…

EMOM for 6 minutes (3 sets):

Even – Tall Jerks x 3-5

Odd – Overhead Alternating Reverse Lunges x 6-8


Push Jerk + Split Jerk

Every 2 minutes, for 16 minutes (8 sets) of:

Push Jerk + Split Jerk

Build over the course of the 8 reps to today’s heavy.


Metcon (3 Rounds for reps)

Three sets for max reps of:

60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)

60 seconds of Strict Handstand Push-Ups

60 seconds of Push-Ups

60 seconds of Strict Pull-Ups

Rest 60 seconds

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