The Latest Orchid Island CrossFit News

Saturday, August 18th, 2018

Warm UP

Foam Roll

Ladder Drills

One Foot
Two Feet
One Foot Side to Side
Two Feet Side to Side
Hops
Side to Side Hops
Two Up One Back Hop
Right Side Lateral
Left Side Lateral

5-10-5 Race-10 runs per person

Metcon

CrossFit Open 14.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders
15 Power Snatches 75/55lbs

Check us out on social media

CrossFit Journal: The Performance-Based Lifestyle Resource