I am serious…and don’t call me Shirley

CrossFit Granada Hills – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Fitness Lifting

Back Squat (10-8-6-4-2, heavy across)

Performance Lifting

Back Squat (5×5, add across to heaviest possible )

Metcon

Metcon (Weight)

20 RM Thruster
Rest 2 Minutes

Metcon (Time)

Complete for time

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Posted on March 14, 2016 in CrossFit

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