Category Archive for: CrossFit

The Good Place

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run Mobility & Movement Prep Warm-up (No Measure) 10 Russian baby makers 10 partner glut-ham raises 10 lunges and twist 10 vertical to broad jumps :30 sec child’s pose :30 sec pigeon stretch Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 min…

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Blue Man Group

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 rounds 15m Low Bear Crawl 30 Hollow Rocks 15m Reverse Bear Crawl :30s Supine Arch Hold Mobility & Movement Prep The Limber 7 (No Measure) 10-15 Passes – IT Band Foam Roll 10-15 Passes – Adductor Foam Roll :30s – 1:00m – SMR Glutes, Lacrosse…

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Easy Like a Sunday Morning

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run Mobility & Movement Prep Warm-up (No Measure) 2 Rounds 5 to 1 Wide Stance Inchworm to Push Up 10 Rollover -> V-sit 5 Pillar -> Vertical Jump 10 Hanging Shoulder Circles 5 Front Levers Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP-…

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Everybody’s Working for the Weekend

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 m Run 1 min plank 200 m Run Mobility & Movement Prep Warm-up (No Measure) 15 m High knees 15 m Butt kickers 15 m over unders 15 m lunge and twist 15 zombie kicks 15 death march Metcon Warm-up (No Measure) Take 3 min…

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Way Down Yonder on the Chattahoochee

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 m 10 burpees 200m 10 burpees Mobility & Movement Prep Warm-up (No Measure) With PVC pipe 20 pass throughs 20 around the worlds (10 each direction) 20 overhead squats 10 cossack squats 10 good mornings 10 overhead lunges 10 hinge and reach WOD Prep Metcon…

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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…

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Old School = Still Cool

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 m Run with Wall Ball 20 Wall Balls 200 m Run with Wall Ball Mobility & Movement Prep Warm-up (No Measure) Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 6 Min Teams of 2 – Split Reps ,Both Work Together 8 Over Unders 10…

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How To Get Your Groove Back

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run 10 burpees Mobility & Movement Prep Warm-up (No Measure) 10 Wall pass through 10 Hanging shoulder circles 10 C’s and D’s 10 Weighted Overhead Squats 10 Weighted Sit ups burpees 10 Weighted Lunges Metcon A: Metcon (AMRAP – Reps) TABATA 8 rounds Alternate…

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The After Party

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 30 m shuttle 15 m Bear Crawl 15 m Reverse bear crawl 15 m Prisoner squat hops 15 m 3 Vertical jumps 5 squat hops 15 m one to two leg lung jumps Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 6 min In teams…

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Suntime =Funtime

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m run Metcon A: Metcon (Time) Team of 3 Relay 2 rounds Round 1: 15 m Bear Crawl 5 burpees 15 m Bear Crawl Round 2: 15 m Squat Hops 5 Tuck jumps 15 m Squat Hops Round 3: 15 m Lunges 5 Hand Release…

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