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

Every 3 minutes, for 15 minutes (5 sets) of:

Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Sign Up
close slider

We are passionate about helping you
transform your body and mind so you
can live a better life.

Email:
Arturo@crossfitorenda.com
Phone:
(425)876-9904
Facebook Page:

Facebook:Fan Page

Contact Us