CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Plate hops + Burpees to

plate

Mobility: Shoulders, chest, glutes, calves

3 Rounds:

20 Single unders

10 Double Unders

10 OH barbell lunges

Workout Of the Day

Push Jerk

Push Press

Push Press

Every 2 minutes for 5 sets

3 sets x 3 reps @ 65% of 1rm Push Jerk

2 sets x 7 reps @ 45% of 1rm Push Jerk

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

8 OH Lunge

12 Lateral Burpees Over Bar

75 Double Unders

Rx 75/55

Rx+ 95/65

Scaled Version

Metcon (No Measure)

8 Min AMRAP

8 Plate OH Lunge

12 Lateral Squat Thrust Over Bar

75 Single Unders