Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Banded Scarecrow x 30-60 seconds per position

Banded Sampson Stretch x 30-60 seconds per hip

Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Barbell Complex x 3 sets:

Clean Pulls x 3

Muscle Clean x 3

Tall Cleans x 3

Front Rack Alternating Reverse Lunges x 6

Rest as needed

Weightlifting

Front Squat

Four sets of:

Front Squat x 3 reps @ 87-90%

Rest 2-3 minutes

Metcon

Metcon (Time)

Three rounds for time of:

10 Hang Squat Cleans (135/95 lbs)

15 Chest-to-Bar Pull-Ups

20 Wall Ball Shots (20/14 lbs)

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