CrossFit Granada Hills – CrossFit
Warm-up
Warm-up (No Measure)
30 m shuttle
15 m Bear Crawl
15 m Reverse bear crawl
15 m Prisoner squat hops
15 m 3 Vertical jumps 5 squat hops
15 m one to two leg lung jumps
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 min
In teams of 3: 1 run and 2 work
100 m sprint
6 leapfrog burpees
While person 1 is running person 2 and 3 are performing leap frog burpees. Person 2 then runs and person 1 and 3 perform leapfrop burpees.
Mobility & Movement Prep
Warm-up (No Measure)
15 Weighted Good Mornings
15 Barbell Strict Press
15 Empty Bar Front Squats
15 Empty Bar Back Squats
:60 s Plank
:30 s side plank (each side)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
Teams of 3- Split reps evenly
6 Single Bear Complex movements (switch after each movement complex)(95/65) Rx+ (135/95)
30 wall balls (switch after each wall ball)
30 Med ball clean toss (switch after each med ball clean)
C: Metcon (Time)
2 rounds for time
Teams of 3- Follow the Leader
21 single leg Step ups (24/20)
21 deadlifts (185/145)
250 m row
15 box jumps
15 power cleans (135/95)
250 m row
9 Burpee box Jumps
9 thrusters (95/65)
250 Row
Everything is done by each person in order. Person 1 starts with 21 slam balls as soon as they are done person 2 begins their 21 slam balls and so on. Athletes may have to wait for the rower, box to become available before moving onto their next movement. Athletes have one bar and change weights as they move through the movements. Everyone must complete the lift before moving onto the next lift. When the clock starts person 1 begins their movements, the team finishes when person 3 completes their final row during the second round.
