The Latest Orchid Island CrossFit News

Tuesday, Sept. 18th, 2018

Warm UP

Foam Roll
*Focus On Upper Back/Glutes/Quads/IT Band

Line Drills
Forward Lunge+Twist
Backwards Lunge
Spiderman Lunge
High Knee March
Quad Stretch March
Powerskip

Multi Directional Hurdle Hop

5rounds each Leg(10 total)

Strength

5rnds
DB Rev Lunge-5each side
Neg Ring Row-6
Hollow Hold-1min

Metcon

3RNDS For Time

400m Run
20KB Swings 45/35
10 Box Jumps
5 Shoulder to Ovh 135/95

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