Hour Extra Sleep= Extra strength for the WOD

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

100 m run

5 jump squats

5 push ups

Mobility & Movement Prep

Warm-up (No Measure)

20 Hanging shoulder Circles

20 tea pots

20 KB rows

20 lunges

20 KB push jerks

Metcon

A: Metcon (AMRAP – Reps)

TABATA

8 Rounds

Team of 2: Alternate Movements with your partner

– Sit ups

– Plank Hold
Score is your lowest round of sit ups for each person combined

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min

In teams of 2 Split the reps, run together

10 DB Snatches (50/35)

10 DB Overhead Lunges

100 m Run

Round 2

20:20:200

Round 3

30: 30: 300

and so on

C: Metcon (Time)

4 Rounds for time

In teams of two Split reps, run together

100 Double Unders

20 Partner Glut-Ham Raises

20 Partner Ball toss sit ups (20/14)

20 Wall Ball Cleans (20/14)

20 Leapfrog Burpees

300 m Run

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Posted on November 3, 2018 in CrossFit

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