When the Gingerbread House Crumbled

CrossFit Granada Hills – CrossFit

Warm-up & Mobility

Warm-up (No Measure)

200 m Run

10 Burpees

Movement Prep

Warm-up (No Measure)

With Empty Bar

10 Good Mornings

10 Shoulder Press

10 Bent over Rows

10 Front Squats

10 RDL

10 SDHP

10 Hang Muscle Clean

10 Power Cleans

Metcon

Metcon (Time)

Team of 2- Follow the leader

1 Overhead Squat (75/55) Rx+ 95/65

2 Chest to Bar (Rx+ Muscle Ups)

3 Squat Snatches

4 Bar over Burpees

5 Clean and Jerks

6 Pull ups (Rx+ Chest to Bar)

7 Thrusters

8 Toe to Bar

9 Sumo Deadlift High Pulls

10 Push Ups (Rx+ HSPU)

11 Deadlifts

12 Hundred Meter Run
WOD is done in the style of the song the 12 days of Christmas. Start with 1 and then each round add another round and work your way down. person 1 does round 4, then person 2 does round 4. Person one does round 3, then person 2 does round 3. Person 1 does round 2, then person 2 does round 2……

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Posted on December 21, 2018 in CrossFit

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