CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m (emphasise the leg drive)

Mobility: Hips, OH position, Midline

3 Rounds:

5 Single arm OH KB squats

5 Kips on the bar

5 extended lever kips (Ankles hip height)

I. Strength

Back Squat (4 x 7 @ 77.5% of 1RM)

Every 3 minutes for 4 sets

7 reps Back Squat @ 77.5% of 1RM

Beginners: 5 x 5

II. Workout Of the Day

Metcon (Time)

For time (CAP 12min)

21-15-9-6-3

OHS

Toes to Bar

Rx (75/55)

Rx+ (95/65)