01/19/2016

CrossFit Granada Hills – CrossFit

Warm-up

(No Measure)

Bar Prep for Overhead

Weightlifting

Shoulder to Overhead Complex 1 (build to heaviest 3+5+7)

Press, Push Press, Push Jerk

Upper Back & Shoulder Prep (No Measure)

with 5lb plates

10 T’s

10 Y’s

10 I’s

10 row & rotate

10 high pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

3 clean & jerks (155/115)

5 burpees

7 box Jumps (30/24)
RX+ = 185/135

RX++ = 225/155

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Posted on January 19, 2016 in CrossFit

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