CrossFit Granada Hills – CrossFit
Warm-up
Pull-Up Skill Warm-Up (No Measure)
2 Rounds
200M Run
10 Scap Pull-Ups
10 Plate Rows
10 Plate Push Ups
30 Sec Side Plank
Then…
Alternating Grip Bar Hangs
Skill
Muscle Up/Pull-Up Practice:
Kipping Ring Rows, Transitions, Dips/Supports, Kipping Pull-Ups, Negatives, Chest to Bar
Metcon
Metcon (Weight)
In Teams of 2:
8 Rounds:
30 Sec On: 30 Sec Off
Weighted Plank (45/25)
Metcon (AMRAP – Rounds and Reps)
Death by Pull-Up + Toes2Bar
1st Minute: 1 PU + 1 T2B
2nd Minute: 2 PU + 2 T2B
3rd Minute: 3 PU + 3 T2B
4th …
5th …
