CrossFit – Jan 11, 2018

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) 3 mins DU practice Mobility: calves, shoulder and glutes 3 rounds: 10 Jumping lunges RL=2 20 single unders 12 scorpions RL=2 20 DU I. Strength Floor Press Every 2 minutes for 7 sets Floor Press 7 sets x...

CrossFit – Jan 10, 2018

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) 400m Run Mobility: Midline, forearms, chest 3 rounds: 10 air squats 5 HR push ups 20 mountain climbers I. Skill Metcon (No Measure) EMOM 10 mins Opt 1: 1-3 Strict Chest To bar Opt 2: 3-6 Strict Pull-ups...

CrossFit – Jan 9, 2018

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Row 400m Mobility: Shoulders, hips, hamstrings, shoulders 3 Rounds: 7 standing med ball throws 7 wall balls 5 power snatch 5 overhead squats I. Weightlifting Squat Snatch Every 2 minutes 7 sets x 2 reps...

CrossFit – Jan 8, 2018

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) 400m Med ball run Mobility: Lumbar spine, glutes, lats 3 rounds: 3 Rope pull ups 12 Scorpions 8 Good mornings I. Skill Metcon (No Measure) Every 2:30 minutes for 5 sets Double KB Step-ups 5 sets x 5...

CrossFit – Jan 6, 2018

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Every 30 seconds for 3 mins 6 burpees Mobility: Shoulders, calves 3 rounds: 10 Russian KB swings 5 Burpee broad jumps 20 Second HS hold I. Skill Metcon (No Measure) Hand stand Skill Session 20 minutes...