Everybody’s Working for the Weekend

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

200 m Run

1 min plank

200 m Run

Mobility & Movement Prep

Warm-up (No Measure)

15 m High knees

15 m Butt kickers

15 m over unders

15 m lunge and twist

15 zombie kicks

15 death march

Metcon

Warm-up (No Measure)

Take 3 min rest after each phase. recorded score is the cumulative time on the clock when you finish each phase.

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: Metcon (Time)

50 DU (singles 75)

25 Burpees

40 DU

20 Burpees

30 DU

15 Burpees

20 DU

10 Burpees

10 DU

5 Burpees

Single unders X 1.5

C: Metcon (Time)

21-15-9

KB Swings (53/35)

Goblet squats

KB High Pulls

WB Sit ups (20/14)

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Posted on October 12, 2018 in CrossFit

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