CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Mobility: hips, hamstrings, glutes + lats

Dynamics: 14m of: Leg swings, butt kicks,

High knees, Abductors rotations

2 Rounds:

5 Rope pull ups

10 DBL DB squats

3x14m Shuttle runs

Workout Of the Day

Metcon (No Measure)

Midline Work

Every 3:00 minutes

20 Russian Twists

+

12 V-ups

Metcon (Time)

For Time (15 min cap)

400m Run

30 DBL DB Squat

7 Rope Climbs

400m Run

20 DBL DB Squat

5 Rope Climbs

400m Run

10 DBL DB Squat

3 Rope Climbs

Rx 30/20

Rx+ 35/25

Scaled Version

Metcon (No Measure)

For Time

200m Run

30 DBL DB Squat

7 Rope Pulls / Ring Rows

200m Run

20 DBL DB Squat

5 Rope Pulls / Ring Rows

200m Run

10 DBL DB Squat

3 Rope Pulls / Ring Rows

* Scale the movement further if necessary