Frogger

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

:30 s Plank

:30s Side Plank (each side)

1:00 m Deadbug

Mobility & Movement Prep

Warm-up (No Measure)

10 spider-man’s

20 air squats

10 jumping lunges

20 zombie kicks

10 bend and reach

20 good mornings

Metcon

A: Metcon (Time)

3 Rounds for Time

60 Double unders (RX+ Unbroken DU)

40 Ab mat sit-ups

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min

In Teams of 2

BUY IN:

80 Squat Wall Ball Tosses (20/14)

80 Wall Ball Cleans

THEN AMRAP with remaining time:

20 lateral leapfrog burpees

300 m run Wall Ball Carry
Lateral Leapfrog burpees- when person 1 is on the ground person 2 will perform a lateral jump over them. Person 2 will then drop to the ground and person 1 will lateral jump over them.

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Posted on August 24, 2018 in CrossFit

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