The Latest Orchid Island CrossFit News

Tuesday, Nov. 20th, 2018

Warm Up

Foam Roll – 5 mins

Ladder Drills
One Foot
Two Feet
Hop
Side Hop
Lat Right Side
Lat Left Side
Lat Skip
Handwalk

3 rnds
10 Plate Swing
5 Box Jump

Strength

Back Squat
Up to Hvy 3

Superset w/

Lawnmower 5 each

Metcon

For Time

800m Run
20 T2B
600m Run
20 Kb Swings 45/35
400m Run
10 HSPU
200m Run
10 Box Jump 30/24″

Monday, Nov. 19th, 2018

Please note the schedule change for this week! 

Monday/Tuesday/Wednesday – Regular Class Hours

Thursday – NO CLASSES

Friday/Saturday – 9 AM ONLY

Warm Up

Foam Roll – 5mins

Stretch

Calf Stretch
Standing Quad Stretch
Banded Ham Stretch
Banded Lat Stretch
Bent Shoulder Stretch
Door Stretch
Leg Swings

3 rnds
DB Lunge + Press 5 each * alt arms
DB Squat Jump 5

Conditioning

Every 3min for 24min
250m Row

Metcon

3 rnds

20 Wallballs 20/14
10 Chest to Bar Pull Ups
5 Pwr CL 135/95lbs

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