CrossFit – Dec 5, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Row 400m Mobility: Partner front rack, hips 3 Rounds: 5 Empty barbell power cleans 10 air squats, med ball squats, wall balls 12 mountain climbers I. Weightlifting Power Clean In 9 minutes find heavy 5...

CrossFit – Dec 4, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) 400m run Mobility: Lats, hamstrings + shoulders 3 rounds: 3 rope pull ups 12 shoulder taps on a plank pos. 5 broad jumps I. Workout Of the Day Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Box...

CrossFit – Dec 1, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Row 400m (feet out rowing) Mobility: Hamstrings, shoulders + abs 3 rounds: Rd 1) 8 kips on the bar (Hollow and Arch), Rd2) Hollow arch, push down extended lever. Rd3) TTB 8 empty barbell DL 20 second HS...

CrossFit – Nov 30, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Row 400m Mobility: Hamstrings + shoulders 3 rounds: 3 rope pull ups 5 empty barbell OHS 5 empty barbell power snatch I. Weightlifting Metcon (5 Rounds for reps) 5 rounds 1 min ME power snatch 1 min rest...

CrossFit – Nov 29, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Tabata (20s on/10s off) Plate hops and mountain climbers Mobility: Hamstrings, shoulders + abs 3 rounds: 10 Alt DB snatch 8 Kipping on the bar 10 Jumping Lunges 8 Sit ups II. Workout Of the Day Metcon...