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

10 RDL

10 SDHP

10 Hang Muscle Cleans

10 Muscle Cleans

Metcon

A: Metcon (Time)

In Teams of 2- Split the Reps

30 Clean and jerks (135/95)

300 Double unders

30 Clean and jerks

300 Double Unders
Scale DU to 600 single unders

B: Metcon (Time)

5 Rounds for time

Teams of 2- Split reps and run together

20 KB OH lunges (50/35)

30 Box Jumps

40 KB Swings

500 m Run

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Posted on December 15, 2018 in CrossFit

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