Follow the White Rabbit

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 Burpees

10 Jumping Lunges

Mobility & Movement Prep

Warm-up (No Measure)

With a KB

2 Rounds

10 teapots

10 single leg RDL

10 goblet squats

10 front rack lunges

Metcon

A: Metcon (AMRAP – Reps)

TABATA (8 Rounds)

Sit ups

Rest: Hollow hold
Your score is the lowest number of sit ups in a round.

B: Metcon (Time)

Teams of 3- Follow the Leader Style

3 Rounds

15 Box jumps (24/20)

15 S2O (95/65)

Double farmers carry KB hold (50/35) x2

-After each round 800m run-
Rest 5 min

C: Metcon (Time)

Teams of 3- Follow the Leader Style

3 Rounds

30 Double unders

10 DB snatches

Bar Hang

-After each round 900m Row-

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Posted on December 1, 2018 in CrossFit

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