When Elves Go On Strike

CrossFit Granada Hills – CrossFit

Warm-up & Mobility

Warm-up (No Measure)

4 min Jump Roping. Work on singles, doubles, try different foot patterns

Then

10 Junk yard dogs with a buddy

10 Partner GHR

Movement Prep

Warm-up (No Measure)

2 rounds of :

10 KB Swings

10 KB single leg RDL

10 KB Teapots

10 KB Push Presses

10 KB SDHP

Warm up Deadlift

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Min

8 Deadlifts (185/125) Rx+ 225/175

8 Synchro bar over burpees

B: Metcon (Time)

In Teams of 2- Split the reps however you wish, run together

60 Pull ups

800 m Run

80 Shoulder to overhead (95/75) Rx+ 135/95

800 m Run

100 Push ups

800 m Run

400 Double unders (scale 800 singles)

800 m Run
4 burpees whenever one person switches in for the other.

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Posted on December 22, 2018 in CrossFit

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