Monday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With Your Coach On How To Get Warmed Up For Today’s Workout.

Metcon

Metcon (Time)

For time:

80 Double-Unders

40 Russian Kettlebell Swings (32/24 kg)

20 Ring Dips

10 Bar Muscle-Ups

800 Meter Run

10 Bar Muscle-Ups

20 Ring Dips

40 Russian Kettlebell Swings

80 Double-Unders

Accessory Work

Warm-up (No Measure)

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Supine Ring Rows x 8-10 reps @ 2111

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 30-40 seconds