CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders, hips, lumbar + T-spine

3 rounds:

10 Russian KB swings

10 Standing med ball throws

10 Wall balls

Workout Of the Day

Deadlift

Every 2:30 minutes for 5 sets

10 reps @ 60% of 3RM

* must be unbroken

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

400m Run

15 Burpees to Target

30 AKB Swings

15 Wall Balls

5 Deadlift

Rx 16/12kg 20/14, 205/135

Rx+ 24/16kg, 20/14, 220/155

Scaled Version

Metcon (No Measure)

14 Min AMRAP

200m Run

15 Squat Thrust to Target

30 RKB Swings

15 Standing Wall Balls

5 KB Deadlift

* Scale appropriately

* Lower weights