Thursday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)


Band Distracted Hip Flexor Stretch x 45 seconds per side

(while in this position, bring your arms overhead and reach back for a few pulses)

Thoracic Rotation Drill x 10 rotations

Followed by…

Two Sets:

Leg Reach x 16 reps (8 per leg)

Bent-Over DB Reverse Flies x 20 reps (use very light weight)

Squat Rock x 30 seconds


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row

40 Double-Unders

300-Foot Farmer’s Carry (32/24 kg KBs)

20 Dumbbell Thrusters (35/25 lbs)

10 Strict Knees to Elbows

Sign Up
close slider

We are passionate about helping you
transform your body and mind so you
can live a better life.

Facebook Page:

Facebook:Fan Page

Contact Us