Snitches get stitches

CrossFit Granada Hills – CrossFit

Warm-up & Mobility

Warm-up (No Measure)

3 rounds

100 m run

:30 sec weighted plank

10 jumping lunges

:30 handstand

10 inchworm push ups

Movement Prep

Warm-up (No Measure)

With kB 2 rounds

10 teapots

10 kettlebell swings

10 single leg RDL

10 sdhp

10 push press

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

Teams of 2. Alternate full rounds

8 deadlifts (95/65) Rx+ 135/95

5 power cleans

3 push jerks

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

Teams of 2. One person rows the other works.

Person 1:

10 wall balls 20/14 (Rx+ 12 ft/10 ft)

5 pull ups (Rx+ chest to bar)

Person 2:

18/15cal row (Rx+ 18 cal assault bike)
Both people must be finished before you can swap

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 min

Teams of 2. Split reps and run together

300m run

30 KB swings USA (50/35) Rx+ 70/50

30 burpees

30 KB clean and jerks

30 box jumps

30 KB goblet squats

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Posted on December 29, 2018 in CrossFit

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