CrossFit – Nov 20, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Row 400m Mobility: Lats, glutes, midline 3 rounds: Rd1) 10 Hollow rocks Rd2) 10 Knees to Chest Rd3) 10 TTB 12 Jumping lunges 5 HR burpees I. Workout Of the Day Metcon (Time) 3 Rounds For Time (12 min...

CrossFit – Nov 20, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Row 400m Mobility: Hips, hamstrings + glutes 3 rounds: Rd 1) 10 MB Squats Rd 2) 10 MB Cleans Rd 3) 10 Wall balls 7 DB hang cleans 5 HR burpees I. Strength Back Squat Every 3 minutes fro 4 sets 4 sets x...

CrossFit – Nov 17, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Feet out rowing 400m (focus on slight lean back) Mobility: shoulders and hips 3 Rounds: 5 empty barbell hang power cleans 5 empty barbell STOH 5 empty barbell front squats I. Weightlifting Power Clean +...

CrossFit – Nov 17, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Feet out rowing 400m (focus on slight lean back) Mobility: shoulders and hips 3 Rounds: 5 empty barbell hang power cleans 5 empty barbell STOH 5 empty barbell front squats I. Weightlifting Power Clean +...

CrossFit – Nov 16, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) 400m run Mobility: Hips, calves and hamstrings 3 rounds: Rd1) 10 Air squat, Rd2) 10 Med ball squat Rd3) 10 Wall Ball 12 mountain climbers 5 KB Cleans I. Workout Of the Day Metcon (Time) 3 Rounds (18 min...

CrossFit – Nov 15, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Plate hop warm up game: 3 rounds 20 seconds on 2 foot hop on plate 2 foot off. Max reps in 20 seconds x3 rounds Mobility: Hamstrings, shoulders, quads 3 rounds: Rd 1) 20 second HS hold, Rd 2) Hs hold to...