“You had me at Wallball”

CrossFit Granada Hills – CrossFit

Warm-up (No Measure)

Warm-up

3 Rounds

100 m Sprint

5 Squat Jumps

5 Burpees

Warm-up (No Measure)

Mobility and Movement Prep

2 Rounds

20 Wall Pass through

10 Bar Hanging C&D

10 Push-ups

20 Mountain climbers

10 Strict Press

10 Empty Bar Hang Snatches

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIn

In Teams of 2:

Switch When Both Have completed their full round.

While Partner 1 Does:

8 DB Snatches (50/35)

8 m Overhead DB Lunge

Partner 2 will do :

40 Double Unders

Scale to 60 single unders

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min

In Teams of 2

10 Partner Burpee Wall Balls (20/14)

10 Synchro Push ups (Rx + 5 Partner Push ups)

10 Partner Wall Ball Double Pump Squat

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

10 Partner Wall Ball Double Pump Squat

30 Synchro Ab Mat Sit Ups (Rx+ Passing the wall ball)

10 Partner Burpee Wall Balls

400 m Run (Rx+ Carry the Wall Ball on the run)

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Posted on August 17, 2018 in CrossFit

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