Johnny Lawrence

CrossFit Granada Hills – CrossFit


Warm-up (No Measure)

Coaches Call: Dynamic Warm-up

Mobility & Movement Prep

The Limber 6 (No Measure)

10-15 Passes – IT Band Foam Roll

10-15 Passes – Adductor Foam Roll

:30s – SMR Glutes, Lacrosse Ball

10 Bent Knee Iron Cross

10 Roll Over -> V-sit

:30s Squat Hold

Warm-up (No Measure)

A few rounds, 8-10 reps each

-Scap Pulls

-Hanging Arch & Hollows, slow & controlled

-Squat -> Broad Jump

-10 & 2’s


Metcon (Time)

“Crazy Tens”

5 Rounds

500m Run

10 Pull ups

10 Hand Release Push ups

10 T2B

10 Pistols, alternating
Time to get some gymnastics in! You’ll have 7 minutes/round. I would like you to use today to learn how to develop a good cadence on longer WODs.

-35 minute hard cap


The run should be <3 minutes so adjust your distance accordingly. Due to the overall volume of pull ups let stick with ring rows. Make sure to adjust the rings specifically for you. Knee-to-x is the go to for T2B and finally reverse lunges in place of the pistols.



Posted on November 26, 2018 in CrossFit

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