CrossFit GreenHills – CrossFit



Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders, hips, thoracic spine

3 Rounds:

5 Barbell OHS

10 Push ups

10 Sit ups

Workout Of the Day

Floor Press

Floor Press

Every 2 minutes for 6 sets

4 sets x 3 reps Floor Press @ 75% of 1rm

2 sets x 8 reps Floor Press @ 60% of 1rm

Metcon (Time)

For Time (12 min cap)

50 Med Ball Sit Ups

50 Push Ups

50 Overhead Squats

Rx 75/55 14/10

Rx+ 95/65 20/14

Scaled Version

Metcon (No Measure)

For Time (12 min cap)

50 Sit Ups

50 Knee Push Ups

50 PVC or EB Front Squats

* Scale the movement further if necessary