CrossFit – Sep 22, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Row 400m Mobility: Lats, Hips, Glutes 3 rounds: 3 Rope pull ups 16 Jumping lunges 16 Mountain climbers I. Workout Of the Day Metcon (AMRAP – Rounds and Reps) 18min AMRAP Row 300m 20 OH Plate Lunge...

CrossFit – Sep 21, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Before class: Run 400m with med ball Mobility: hamstrings, calves, chest 3 rounds: 3 x 5m shuttle run 8 HR push ups 10 Med ball cleans I. Strength Floor Press (4 sets x 2 reps @ 87.5% of 1RM) Floor...

CrossFit – Sep 20, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) 600m Row before class 3 rounds: 10 med ball sit ups 10 Med ball thrusters 10 kipping PU Burgener Warm-up I. Weightlifting Clean and Jerk Find your heaviest Clean and Jerk 15-20 minutes II. Workout Of...

CrossFit – Sep 15, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Do this before class: 15 cal bike Mobility: Hamstrings, Shoulders, hips 3 rounds: 8 Med ball cleans 8 RKB swings 12 mountain climbers Burgener warm up I. Weightlifting Snatch Every 2 minutes for 18...

CrossFit – Sep 14, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) 400m Run Mobility: Lats, Hamstrings, Calves Rope climb Tech I. Workout Of the Day Metcon (Time) 10 RFT (CAP 15min) 200m Run 1 Rope Climb Rx Rope Climb Rx+ Legless Rope...