Thursday CrossFit

Here is what we have going on today.

CrossFit Orenda In Arlington,WA

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Thursday CrossFit
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Warm-up
Use the Gymnastics Portion To Get Warmed Up Today.
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Gymnastics
Metcon (No Measure)
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
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Metcon (5 Rounds for reps)
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

 

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Email:
Arturo@crossfitorenda.com
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(425)876-9904
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