Monday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)


Overhead Movement Prep

Followed by…

Three Sets:

Static Hang x 30-60 seconds (accumulate if needed)

Rest 15-20 seconds

Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x 10 seconds

Rest 15-20 seconds

Wall Climbs x 2-4 reps

Rest 60 seconds


Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Accessory Work

Warm-up (No Measure)

Three sets of:

Single-Leg Hip Bridge x 10-12 reps each leg @ 2012

Rest 30 seconds

Frog Pumps x 20 reps @ 1112

(focus on maximal contraction of your glutes during each 2-second hold at the top)

Rest 30 seconds

Seated Piked Double Leg Lift x 30 reps

Rest as needed

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