Special K

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder + Bands

then…

2 Rounds:

20 Tricep Extensions

20 Face Pulls

20 Lat Pull Downs

1 MIn Couch Stretch

Weightlifting

Metcon (Weight)

EMOTM 9:

1 Hang Snatch +

1 Snatch +

1 Overhead Squat
Focus on speed under the bar. Punch hard with the arms. Move your feet!

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

Every 3 Minutes:

30 Double Unders

15 Deadlifts

10 Bar Over Burpees

Performance:

Deadlifts – (185/135)

Fitness:

Deadlifts – (155/105)
Go hard every round!

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Posted on May 23, 2016 in CrossFit

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