Wayne’s World Party Time!! Excellent!!

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

Mobility & Movement Prep

Warm-up (No Measure)

With PVC

-10 Pass throughs

-10 Around the world

-10 Swinging kicks (each leg)

-:30 sec Sheathed sword (each Arm)

With Empty Bar

-10 Good mornings

-10 Back squat

-10 Shoulder press

-10 Overhead squat

-10 RDL

-10 SDHP

Metcon

A: Metcon (AMRAP – Reps)

TABATA 8 Rounds

Switch every other round

– Double unders

– Burpees
Your score is you lowest number of Double unders and burpees combined

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

100 m Run

10 Deadlifts (185/135)

10 Box jump overs (24/20)

C: Metcon (AMRAP – Reps)

TABATA 8 Rounds

Switch every other round

– KB swings (50/35)

– KB high pulls
Your score is your lowest number of KB swings and KB high pulls combined

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

100 m farmers carry (50/35)

10 Push jerks (135/95)

10 T2B

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Posted on December 7, 2018 in CrossFit

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