Blue Man Group

CrossFit Granada Hills – CrossFit


Warm-up (No Measure)

3 rounds

15m Low Bear Crawl

30 Hollow Rocks

15m Reverse Bear Crawl

:30s Supine Arch Hold

Mobility & Movement Prep

The Limber 7 (No Measure)

10-15 Passes – IT Band Foam Roll

10-15 Passes – Adductor Foam Roll

:30s – 1:00m – SMR Glutes, Lacrosse Ball

10 Bent Knee Iron Cross

10 Roll Over -> V-sit

10 Rocking Frogs

10 Cossack Squats


Metcon (5 Rounds for time)

5 rounds of

6 Power Cleans @65%

1 minute rest
-Record each round, cleans only


Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

15 Pull ups / Rx+ C2B

20 KB Cleans (53/35) / Rx+ (70/53)
Some skill work today on the bar and with the KB. Think about breaking the pull ups early, you’ll do quite a bit of these in 10 minutes. Use technique for the KB Cleans, not muscle…


Banded Pull ups or Ring Rows. The KB Cleans can be scaled with weight or by using a DB.



Posted on October 16, 2018 in CrossFit

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