CrossFit GreenHills – CrossFit


Warm-up (No Measure)

Run 400m

Mobility: Lats, Shoulders, Forearms + Biceps

3 Rounds:

5 Inchworm Push-ups

5 scap pull ups

5 Deck Squats

I. Gymnastics

Weighted Pull-ups

Every 2 minutes for 7 sets

3 reps Weighted Pull-ups

* If you don’t have strict pull-ups find the right progression and put a little bit of challenge

* Score your heaviest set

II. Workout Of the Day

Metcon (Time)

For Time (CAP 15min)

50 Ring Dip

50 Bodyweight Walking Lunges (R+L = 1)

50 Burpees

50 Box Jumps (24″/20″)

Scaled: Box dips/Squat thrust