CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders, hips, lats

3 Rounds:

3 Hang power snatch

3 OHS

20 Second HS hold

Workout Of the Day

Metcon (No Measure)

GYMNASTICS

Every 3 minutes for 4 sets

Superset:

Opt 1: 3 Strict C2B + 4 Pull Ups +

Opt 2: 3 C2B + 4 Pull-ups +

Opt 3: 3 Pull-ups + 4 Jumping Pull-ups +

Opt 4: 4 Jumping Pull-ups + 3 Lower Ring Rows +

+ 7 Ring Rows

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

3 Full Snatch

6 Strict HSPU

40 Double Unders

Rx 95/65 (5″ abmat)

Rx+ 115/75 (1 abmat)

Open: 135/95 (no abmat)

Scaled Version

Metcon (No Measure)

15 Min AMRAP

3 Overhead Squat

6 HR Push-ups

40 Single Unders

* Scale the movement further if necessary.