Thunder Cats Are GO

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

100 m sprint

5 star jumps

5 burpees

Mobility & Movement Prep

Warm-up (No Measure)

A few rounds of…

3 Kick ups / 1 Wall Walk

6 Broad Jumps

9 Hanging Shoulder Circles

12 Bent Over Rows, barbell

9 KB Deadlift

6 Hands Only Inchworm

3 Strict Single Ring Pull up

Metcon

A: Metcon (Time)

Team of 3

6 rounds

15 DB overhead lunges (50/35)

15 Toe to Bar

15 Slamballs

15 Pull ups

15 Box Jumps
Each person completes one movemet then the next person completes the next movement.

Person 1 15 m DB lunges- Person 2 15 T2B- Person 3 15 Slamballs- Person 1- 15 pulls ups…..

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

Teams of 3- set up 2 barbells

6 Clean and Jerks (135/105)

12 Deadlifts (225/175)

200 m run
Follow the Leader- Each person is doing one movement then rotate movements when everyone has finished their movement.

B: Metcon (Weight)

3RM Clean & Jerk

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Posted on September 1, 2018 in CrossFit

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