The Latest Orchid Island CrossFit News

Thursday, July 19th, 2018

A) Warm Up

500m Row

Then

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
High Knees
Butt Kickers

B) Strength/Skill

5 x 2
Push Press + Jerk @ 70%

C) WOD

For Time:
27-21-15-9:

Calorie Row
Wallballs 20/14-10/9′ line

Wednesday, July 18th, 2018

A) Warm Up

400m Run

20 Pass Throughs
20 Air Squats
10 Scorpions
10 Iron Cross

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 1
Clean Pull + Pwr Clean @ 70%

C) WOD

10 RFT:

4 Strict Pullups
8 Pushups
12 KB Swings 45/35

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