And as far as your qualifications, you’re Ron Swanson!

William and a whole lotta Murica!

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

2-3 rounds, 6-8 reps

Toe touches

Hip bridge, each leg

Swimmers, each arm, f/b

Sumo Deadlift, light

…then…

2×10 kb row, moderate

1xmax rep, very heavy

Weightlifting

Sumo Deadlift (5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

66 Calorie Row

55 Push Ups

44 Toes 2 Bar

33 Burpees

22 Box Jumps

11 Handstand Push Ups
Fitness:

66 Calorie Row

55 Push Ups

44 Flex and Extend

33 Burpees

22 Box Jumps 20 / 20

11 HSPU’s from box

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Posted on April 25, 2016 in CrossFit

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