The After Party

CrossFit Granada Hills – CrossFit


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


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)


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.



Posted on September 22, 2018 in CrossFit

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