The Fight is On!

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200 m Run

5 Push ups

10 Sit ups

15 Air Squats

Mobility & Movement Prep

Warm-up (No Measure)

10 Partner GHR

10 Jumping Lunges

10 Elevated feet Push ups

10 Hanging Shoulder Circles (Forward and Back)

1:00 Min Deadbug

:30 Side Plank (each side)

Metcon

A: Metcon (AMRAP – Reps)

TABATA 8 Rounds

Double Unders

Score is the round with the least Double Unders

B: Metcon (Time)

In Teams of 2

3 Rounds (Split the reps)

12 Deadlifts (225/185)

20 Push ups

—- REST 3 MIN–

3 Rounds ( Split Reps run together)

20 double squat wallballs (20/14)

20 Box Jumps (24/20)

20 Wall Ball Burpees (20/14)

200 m Run

—REST 3 MIN—

3 Rounds

12 Deadlifts (225/185), 6 each

15 Synchro Bar Over Burpees

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Posted on November 17, 2018 in CrossFit

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