Saturday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)


Toe Mobility Drills x 60 seconds each side

Couch Stretch x 60 seconds each side

Shoulder CARs x 60 seconds each side

Ankle CARs x 60 seconds each side

Followed by…

Tabata x 8 sets (4 of each movement)

(20 seconds work + 10 seconds rest = 1 Tabata set)

Odd Sets – Butt Kickers

Even Sets – Double Overhead Hold


Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

800 Meter Run (together)

80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)

400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)

40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

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