The Latest Orchid Island CrossFit News

Tuesday, Dec. 11th, 2018

Warm UP

Foam Roll

Stretch
Kneeling Quad Stretch
Bent Ham Stretch
Calf Stretch
Banded Lat Stretch
Pass Through
Hand Stand Hold

Lateral 5 Hurdle Drill +Sprint
5rnds each side

Strength

Pwr Pos Pwr SN
5×3@60%

Metcon

For Time

1000m Row
Then
3rnds
5 Dead Lift 225/155
10 HSPU
Then
1000m Row

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