Pork- The Other White Meat

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

200 m Run

5 Star Jumps

5 push ups

200 m Run

Mobility & Movement Prep

Warm-up (No Measure)

20 Good Mornings

20 Weighted Overhead walking lunges

20 Single Leg RDL

10 Scap Pulls Ups

10 C+D’s

10 Hinge and Reach

30s Handstand Hold

Metcon

A: Metcon (AMRAP – Reps)

TABATA Air Squats 8 rounds

Teams of 2- Alternate: Person 1- Air squats; Person 2- Hold in a wall sit
Your score is the combination of your lowest squat scores.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min

In teams of two alternate full rounds

5 Deadlifts (95/65)

3 Power Cleans

1 Push Jerks

100 m sprint

C: Metcon (Time)

4 Rounds for Time

-Team of 2, Split reps evenly

1 min Plank (together)

24 Toe 2 Bar

20 Hang Power Snatches (95/65) Rx+ 135/95

24 Burpee Box Jumps (24/20) Rx+ 30/24

400 m Run (together)
Each person is responsible for planking for 1 min each round. You must both be in the plank position in order for the time to count. Can break up the minute if needed.

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Posted on September 15, 2018 in CrossFit

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