Return of the Squat – Day 1 of 15

CrossFit Granada Hills – CrossFit


Warm-up (No Measure)

5 Wall Squats, SLOW!!!

10 Heel to Toe Inchworms

15 Push Ups

1 Minute BOS

20 Ab-Mat Sit Ups

1 Minute BOS

15 Barbell Row

10 Prisoner Arches

5 Wall Squats, SLOW!!!


Back Squat (4×3, add across)

get into and out of the bottom as fast as possible!

Back Squat (1-1-1, add across)


Metcon (Time)

1200m Run

63 Kettlebell Swings USA 53/35

36 Pull Ups
Scale for pull ups = RIng Rows


30 seconds each:

Wall Pigeon

Wall V

Couch Stretch

Standing Hamstring Stretch

I’m back! 🙂



Posted on October 2, 2016 in CrossFit

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