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A WOD so easy, a super pregnant mama could do it

CrossFit Granada Hills – CrossFit Warm-up & Mobility Warm-up (No Measure) Pick one the following 600 m Run 750 m Row 50 Cal Assault Bike -Then- With a PVC 20 Passthroughs 20 Good Mornings 20 Overhead squats 20 Front Rack Lunges Movement Prep Warm-up (No Measure) 20 KB Single Leg RDL 20 KB Tea Pots…

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Bring it on…… or maybe not

CrossFit Granada Hills – CrossFit Warm-up & Mobility Movement Prep Metcon A: Metcon (AMRAP – Reps) TABATA 8 Rounds Burpees – Score is the lowest number of burpees completed during a round B: Metcon (Time) 15 Rounds 10 Wall Balls (20/14) 1 Clean and Jerk (135/95) Rx+ 185/125 100 m Run

Snitches get stitches

CrossFit Granada Hills – CrossFit Warm-up & Mobility Warm-up (No Measure) 3 rounds 100 m run :30 sec weighted plank 10 jumping lunges :30 handstand 10 inchworm push ups Movement Prep Warm-up (No Measure) With kB 2 rounds 10 teapots 10 kettlebell swings 10 single leg RDL 10 sdhp 10 push press Metcon A: Metcon…

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Uno

CrossFit Granada Hills – CrossFit Warm-up & Mobility Warm-up (No Measure) With empty bar 8 deadlifts 8 high pulls 8 muscle snatches 8 snatch grip presses 8 front squats 8 overhead squats 8 squat snatches Movement Prep Warm-up (No Measure) With empty bar 8 deadlifts 8 high pulls 8 muscle snatches 8 snatch grip presses…

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When Elves Go On Strike

CrossFit Granada Hills – CrossFit Warm-up & Mobility Warm-up (No Measure) 4 min Jump Roping. Work on singles, doubles, try different foot patterns Then 10 Junk yard dogs with a buddy 10 Partner GHR Movement Prep Warm-up (No Measure) 2 rounds of : 10 KB Swings 10 KB single leg RDL 10 KB Teapots 10…

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When the Gingerbread House Crumbled

CrossFit Granada Hills – CrossFit Warm-up & Mobility Warm-up (No Measure) 200 m Run 10 Burpees Movement Prep Warm-up (No Measure) With Empty Bar 10 Good Mornings 10 Shoulder Press 10 Bent over Rows 10 Front Squats 10 RDL 10 SDHP 10 Hang Muscle Clean 10 Power Cleans Metcon Metcon (Time) Team of 2- Follow…

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Grandma WAS NOT run over by a reindeer… She just WODs hard.

CrossFit Granada Hills – CrossFit Warm-up & Mobility Warm-up (No Measure) 800 m Run 15 Jump squats 15 Burpees :30 sec Lunge and reach :30 Hurdler stretch :30 Wall pigeon Movement Prep Warm-up (No Measure) With PVC 15 Pass through 10 Around the worlds With PVC then with Barbell 10 Good Mornings 10 Strict press…

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Rudolph’s Red Nose

CrossFit Granada Hills – CrossFit Warm-up & Mobility Warm-up (No Measure) 200 m Run 15 m Lunges 15 m Death march 15 m 1 vertical- 1 broad jump 10 Hanging shoulder circles :30 s Pigeon :30 s Runners pose Movement Prep Toomey Snatch Prep (No Measure) 5 Inch Worm -> Push-up 5 Snatch Grip Press…

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The Power of 10

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Lunges :30 sec Plank 200 m Run Mobility & Movement Prep Warm-up (No Measure) :30 sec Child’s pose 20 Hanging shoulder circles 20 Wall circles 20 Plank Ups :30 sec Lizard Stretch 10 Partner GHR 10 deficit Push ups :30 Bottom of squat…

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Wayne’s World Party Time!! Excellent!!

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run Mobility & Movement Prep Warm-up (No Measure) With PVC -10 Pass throughs -10 Around the world -10 Swinging kicks (each leg) -:30 sec Sheathed sword (each Arm) With Empty Bar -10 Good mornings -10 Back squat -10 Shoulder press -10 Overhead squat -10…

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