Dracula

CrossFit Granada Hills – CrossFit

Warm-up

Best way to start the week! Wouldn’t ya say?

The J2Fit Warm-up (No Measure)

200m Run

-then-

15m of…

High Knees

Knee Hugs

Quad Pulls & Reach

-then-

5-to-1 Inchworms to Push-ups

10 Lunge & Twist

Mobility & Movement Prep

Warm-up (No Measure)

A few rounds of…

8 Seated Z-Press, light

16 Sit ups

8 Strict Arch & Hollows

16 Walking Lunges

Skill:

Toes-2-Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

60 KB Push Press (53×2/35×2)

500m Run

40 Toes-2-Bar

30 Burpees

20 Calorie Row
30 minutes is a heck of a long time. Think about what your strength and weaknesses are and attack appropriately.

Scaling

AMRAP’s are a great time to push the limits of weight and movement. Try to keep the KB’s heavy(ish). If you have T2B’s do them, even if they’re slow. If you don’t have them work on getting as close as you can get to one.

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Posted on October 21, 2018 in CrossFit

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