CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Hips, glutes, hamstrings,

L+T spine, lats, front rack

3 Rounds:

10 Scorpions Stretch

5 Back roll to Straddle Stretch

3 EB Hang power cleans

3 EB Front squats

Workout Of the Day

Metcon (No Measure)

GYMNASTICS

Every 3 minutes for 4 sets

Opt 1: 4-8 Kipping Pull Ups

Opt 2: 3-5 Jumping Pull-ups

Opt 3: 5 Lower Ring Rows

+

10-15 Ring Rows

Metcon (Weight)

15 Min EMOM

3 Hang Power Cleans

* Score = Total Weight Moved

e.g. (3×15= 45, 45×100= 4500kg)

Scaled Version

Metcon (No Measure)

15 Min EMOM

3 DB Hang Power Cleans