Squats, squats, squats, squats!

CrossFit Granada Hills – CrossFit


Warm-up (No Measure)

A few rounds of…

250m Row

:30s Supine Arch Hold

20 Zercher Good Mornings

-Max Effort Hollow Hold

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


Back Squat (15RM)

This is tough because you only get 1 shot at it. Use sets of 8ish to figure out the weight for that one shot!


Metcon (Time)

500m Row

-1 minute rest-

50 Back Squats (45/35) / Rx+ (75/55)

-1 minute rest

30 Box Jumps (30/24)



Posted on November 19, 2018 in CrossFit

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