Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Wall Slides x 5 @ 3131

Y’s, T’s & W’s x 5 per position (use CrossOver Symmetry if you have one)

Pec Activation x 60-90 seconds

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Glute Bridges x 10 @ 20X2

Station 3 – Paloff Side Steps x 4-5 each side

Accessory Work

Warm-up (No Measure)

Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:

Station 1 – Bench Press x 6 reps @ 85% of 1-RM

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Metcon

Metcon (Time)

For time:

100 Double-Unders

50 Dumbbell Push Presses (50/35 lb DBs)

50 Dumbbell Push-Ups (hands on DB handles)

50 Dumbbell Push Presses (50/35 lb DBs)

100 Double-Unders

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