Wednesday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)

Thoracic PAILs & RAILs

Y’s, T’s & W’s x 10-15 reps per position

Followed by…

Two Sets (one with the left side then one with the right):

Kettlebell Floor Press x 10

Half Turkish Get-Up x 10

Straight-Body Kettlebell Sit-up x 10 (you may need to ditch the KB here)


Bench Press

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

Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.


Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:

Run 500 Meters

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

40/30 Push-Ups

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