Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Hip & Ankle CARs x 60 seconds per side

Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 9 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

Station 2 – 30 seconds per side of Paloff Hold Squats

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Weightlifting

Front Squat

Take 8-10 minutes to build to the weight you will use for your first set

Every 2 minutes, for 16 minutes (8 sets) of:

Tempo Front Squat x 2 reps @ 32X1

Build over the course of the 8 sets, reaching a heavy double by the sixth set, and repeating that weight for sets seven and eight as well.

Metcon

Metcon (Time)

Three rounds for time of:

30 Wall Ball Shots (20/14 lbs)

15 Chest-to-Bar Pull-Ups

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