Saturday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)


Static Hang x As Many Seconds As Possible

Full Body CARs

Static Hang x 3 minutes in as few sets as possible

Followed by…

Two Sets:

Bear Crawl x 20 steps forward + 20 steps backward

Dead Bugs x 20 reps

Lateral Lunges or Cossack Squats x 20 reps

Scapular Push-Ups x 10 + Plank Toe Touches x 20

Russian Baby Makers x 10

Rest 60 seconds


Metcon (No Measure)

*Step 1*

Pick one with its corresponding distance:

*Assault Bike 250/200 Calories

*Row 5,500/5,000 Meters

*Run 3.1 Miles or 5000 Meters

*Ski Erg 250/200 Calories

*Concept 2 Bike Erg 11,000/10,000 Meters

*Step 2*

Pick your next movement grouping…

*Option 1 = 5 Burpees + 10 Air Squats

*Option 2 = 8 Dumbell Clean and Jerks

*Option 3 = 10 Strict Handstand Push Ups

*Step 3*

When the clock begins, perform your step 1 exercises for time.

Every 3 Minutes, you will perform one set of your step 2 option.

So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.

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