CrossFit GreenHills – CrossFit



Warm-up

Warm-up (No Measure)

400m Med ball run

Mobility: Hips, lats, shoulders

Dynamics: 14m of Leg swings, quad snaps, high knees

3 Rounds:

3x14m Sprints

5 Standing med ball throws

5 Wall balls

Workout Of the Day

Back Squat

Every 2:30 minutes for 5 sets

3 reps Back Squat @ 70-80% of 1rm

* Steady weight

Metcon (Time)

5 RFT (14 min cap)

200m Run

10 Pull Ups

15 Wall Balls

Rx 14/10 Jumping Pull-ups

Rx+ 20/14

Scaled Version

Metcon (Time)

3 RFT (14 min cap)

200m Run

10 Ring Rows

15 Wall Balls