The Latest Orchid Island CrossFit News

Saturday, Sept. 22nd, 2018

Warm UP

Foam Roll

Stretch
Banded Lat Stretch
10 Pass Through
10 sec Bent Shoulder Stretch
Plate Squats

5rnds

5 Kb Swing
5 Box Jumps

Strength

Clean & JK
Build to Hvy single

Metcon

CrossFit Lift Off WOD 2015

12 min Amrap

3 Power Snatches 135/105
6 Power Cleans 135/105
9 C2B Pull Ups
54 Double Unders

**Brians Mod use 70% of your best Snatch
if you are unable to RX the Weight

Friday, Sept. 21st, 2018

Warm UP

Foam Roll
*Focus on Lats/Upper Back/Quads/Calves

Stretch

Calf Stretch
10 Pass Throughs
10 sec Banded Quad Stretch
10 sec Banded Ham Stretch
10 Leg Swing-Front to Back
10 Leg Swing-Side to Side
10 Ovh Squat

10-100m Sprints

Strength

5rnds
5 HSPU
5 Neg Pull Up
5 Barbell Row

Metcon

12min Amrap

500m Row or 400m Run
10 Ovh Squats 95/65
10 T2B

Check us out on social media

CrossFit Journal: The Performance-Based Lifestyle Resource