Murder She Wrote

CrossFit Granada Hills – CrossFit


Warm-up (No Measure)

Hips and Hammies

2 Rounds, 10 Reps


-Standing Hamstring

Shoulders and Back

2 Rounds, 10 Reps

-Int/Ext Rotators

-Prisoner Elbow Reach


Metcon (Weight)

In teams of 3, establish combined load of the following movements:

-30s Weighted Plank

-5 Bench Press

*15 minute cap

Metcon (Time)

In teams of 3, establish combined time of the following movements:

-Weighted Plank 45/25

-Wall Ball Hang 20/14

*1 attempt at each

Metcon (AMRAP – Rounds and Reps)

In teams of 3, AMRAP 9

9 Hand Release Push Ups

12 Calorie Row

15 Lateral Jumps



Posted on October 8, 2016 in CrossFit

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