Tuesday In 2018

Goooood Morning.  We have a lot of new faces in the gym.  Please make sure to say hi to people and make them feel welcome.  We have all been the new person.  Here is what we have going on today.

Russel
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

Tuesday CrossFit
Warm-up
10 Air Squats
10 Jump Lunges
10 Burpess
10 Pull Ups
3  X Through
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Weightlifting
Single Arm Over Head Press (4 X 10 Each Arm)
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Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
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Metcon (No Measure)
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)