CrossFit Granada Hills – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
100 m sprint
5 star jumps
5 burpees
Mobility & Movement Prep
Warm-up (No Measure)
A few rounds of…
3 Kick ups / 1 Wall Walk
6 Broad Jumps
9 Hanging Shoulder Circles
12 Bent Over Rows, barbell
9 KB Deadlift
6 Hands Only Inchworm
3 Strict Single Ring Pull up
Metcon
A: Metcon (Time)
Team of 3
6 rounds
15 DB overhead lunges (50/35)
15 Toe to Bar
15 Slamballs
15 Pull ups
15 Box Jumps
Each person completes one movemet then the next person completes the next movement.
Person 1 15 m DB lunges- Person 2 15 T2B- Person 3 15 Slamballs- Person 1- 15 pulls ups…..
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
Teams of 3- set up 2 barbells
6 Clean and Jerks (135/105)
12 Deadlifts (225/175)
200 m run
Follow the Leader- Each person is doing one movement then rotate movements when everyone has finished their movement.
B: Metcon (Weight)
3RM Clean & Jerk
