CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Chest, triceps, & lats

2 Rounds

5 Diamond Push-ups

10 Kipping Swings

5 Jumping Squats

10 Iron Stretch

20 Double Unders

Workout Of the Day

Floor Press

Every 3 minutes for 5 sets

8 Floor Press

* Increasing weight

Beginners: Practice mechanics first

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

1-2-3-4-5-6-7-8 …

Strict Pull-ups

Kipping Handstand Push-ups

Alternating Pistols (LR=1)

* Female use 1 abmat for HSPU

Scaled Version

Metcon (No Measure)

AMRAP in 12 Minutes

1-2-3-4-5-6-7-8 …

Ring Row

DB Push Press

Squats