Thursday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)


Supinated Grip Static Hang x 60 seconds (accumulated, if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)

Bear Crawl x 20 steps forward + 20 steps backward


Push 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 (AMRAP – 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 Toes to Bar

60 seconds of Kettlebell Swings (24/16 kg)

Rest 60 seconds

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