Coconut!

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

Make my legs feel good:

200m run

Runners stretch

Pigeon stretch

Bottom of the squat fun

Couch stretch

Standing hammy stretch

200m run

Make my squat better:

20 – 30 tempo wall squats

Weightlifting

Back Squat (3-1-3-1-3-1)

record your lightest single

Metcon

Metcon (AMRAP – Rounds)

EMOTM 16:

Odd: 4 Front Squats + 20 KBs

Even: 4 Deadlifts + 8 T2B

Performance:

FS/DL – 155# / 105#

KB Swing – 53# / 35# USSR

Fitness:

Weight you feel comfortable moving quickly

RX+

FS/DL: 205# /155#

KB Swing: 70# / 53#

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Posted on April 11, 2016 in CrossFit

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