The Good Place

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

Mobility & Movement Prep

Warm-up (No Measure)

10 Russian baby makers

10 partner glut-ham raises

10 lunges and twist

10 vertical to broad jumps

:30 sec child’s pose

:30 sec pigeon stretch

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

In teams of 2: split the reps and run together

10 Burpees

10 Box jumps

100 m Run

B: Metcon (Time)

4 Rounds for Time

In teams of two

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (185/135 lb) / Wall Sit

24 DB snatches(50/35 lb) / Deadhang

Cash out:

500 Double-Unders / Hold top of deadlift
Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on.

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Posted on October 20, 2018 in CrossFit

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