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CrossFit Granada Hills – CrossFit

Warm-up

10 Reps Each:

Face Pulls with External Rotation

Internal Rotations both sides

Retractions

Retractions with Extension

T’s

Scapular Press

Posture Correction

Face Pulls

Posterior Flyes

Weightlifting

3 Strict Press + 5 Push Press (3+5 x 5)

Build to a Heavy 3+5

Weight near 3RM Press
Complete at least 5 Sets

Metcon (Time)

800M Run

20 Push Ups

40 Weighted Sit Ups

20 Wall Walks

40 Weighted Sit Ups

20 Push Ups

800m Run

*20 Min Hard Cap

Performance:

Sit Ups OH 35/25

Wall Walks: Touch Chest at Floor and Wall

Fitness:

Sit Ups OH 25/15-10

Wall Walks: Best Effort

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Posted on April 10, 2016 in CrossFit

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