05/28/2015

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 …

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Posted on May 27, 2015 in CrossFit

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