Tuesday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)

3 Rounds

Run Parking Lot

10 Push Ups

10 Air Squats

10 Sit Ups ( emphasize hips)

Accessory Work

Metcon (No Measure)

Five sets of:

Unsupported Seated Dumbbell Strict Press x 3-4 reps

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

Rest 2 minutes


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

8 Strict Pull-Ups

12 Strict Handstand Push-Ups

Accessory Work

Metcon (No Measure)

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

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