Boot Scootin’ Boogie

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

Mobility & Movement Prep

Warm-up (No Measure)

2 Rounds

10 Wall Pass-through (each side)

10 Banded Good Mornings

10 Jumping Lunges

10 Push Ups

Max Effort Hanging hollow hold

WOD prep

Metcon

A: Metcon (Time)

For Time

In Teams of 2- Alternate Full Rounds and Split the Wall Balls as desired

First-

60 Wall Balls

8 Rounds

4 Power cleans (95/65) Rx+135/95

6 Burpees

8 Box Jumps (24/20) Rx+ 30/24

Then-

60 Wall Balls

Time Cap 18 min

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

In Teams of 2- Split the movements as desired, Run Together

10 Deadlifts (185/125) Rx+ 235/175

20 Burpee Box Jumps (24/20)

300 m Run

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Posted on October 5, 2018 in CrossFit

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