Ironman

CrossFit Granada Hills

Warm-up

Shoulder Mobility

then…

2-3 Rounds:

10 Scap Pull Ups

20 Sec. Ring Second Dip Support

10 Good Mornings

10 Weighted Step Ups

Max Strict Pull Ups

Gymnastics

Muscle-ups (Practice/3xMax Reps)

Metcon (Time)

In Teams of 2:

4 Rounds for Time:

30 Box Jumps (20)

40 Deadlifts

50 Kettlebell Swings

*Reps Split Evenly

Performance:

Deadlift – (185/125)

KB Swing – USSR (70/53)

Fitness:

Deadlift – (135/95)

KB Swing – USSR (53/35)

Comments

comments

Posted on June 22, 2016 in CrossFit

Share the Story

About the Author

Leave a reply

Your email address will not be published. Required fields are marked *

Back to Top