CrossFit Granada Hills – CrossFit
Warm-up (No Measure)
Coaches Call and Warm up movements
Metcon (AMRAP – Rounds and Reps)
3 Rounds for Time
In Teams of Four
A: 40 Synchro Ab Mat Sit Ups Passing a Wall Ball (20/14)
B: 80 Synchro KB Swings USA (35/53)
C: 20 Synchro Burpees
D: 30 m Synchro lunges
E: 400 m Run
Person 1 and 2 work on A while person 3 and 4 work on B. Then Switch. Person 1 and 2 work on B and Person 3 and 4 Work on A. Part C, D and E must all be done together. Lunges the team is in a straight line.
A: Must be in the reclined position with shoulders on ground at same time. Each person does 40 sit ups however only 20 will be with the wall ball as it is passed back and forth.
B: 40 swings each person- KB must be overhead lock out at same time.
C: Burpees- Everyones chest must be on the ground at the same time.
D: LUNGES- 1 st person on line starts at the start line and must continue till last person has passed the finish line.