Thursday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)

10 DB Shoulder Press Light

10 Super Mans

10 Moving Runner Stretch 5 Ea Leg

20 Sit Ups

3 X Through


Seated Shoulder Press (3 X 6)

Six sets of:

Unsupported Seated Strict Press x 2-3 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

Build to today’s 3-RM.


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

4 Bar Muscle-Ups / Or Chest To Bar Pull Ups

8 Toes to Bar

12 Dumbbell Push Presses (55/35 lbs)