Webigail Vanderquack

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

Hip Openers

then…

Fun with 10# Plate

Weightlifting

Back Squat (7×1 @ 92.5%)

Every 2 Mins, Squat 1 Very Heavy Rep. No Maxes! Stay @ 92.5%

Metcon

Metcon (AMRAP – Reps)

EMOTM 12:

6 Thrusters

6 Box Jumps

12 KB Swings

Performance:

Thrusters (95/65)

Box Jumps (24/20)

KB Swings USSR (70/53)

Fitness:

Thrusters (75/55)

Box Jumps/Step Ups (20)

KB Swings USSR (53/35)

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Posted on July 5, 2016 in CrossFit

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