Thursday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)

Spinal Segmentation Drill

Inchworms x 10-15

Scapular Push-Ups x 10-15

Hip Bridges x 10 @ 20X1

Followed by…

Double-Under Practice x 3-5 minutes

*If you are solid with your dubs, then spend this time working on a gymnastics skill of your choice.

Accessory Work

Metcon (No Measure)

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 60 seconds

Band-Resisted Face Pulls x 15 reps @ 21X1

Rest 60 seconds


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

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