CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders and hips

3 rounds:

5 EB Muscle Cleans

5 EB Strict Press

10 Kipping Swings (try hips to bar)

5 Cobra Push-ups slow

5 EB Front Squats

* Every round increasing weight of empty bar

* Beginners: Stay PVC

Workout Of the Day

Typhoon Haiyan. (Time)

BUY-IN: 30 Front Squats (155/105)

then

9 – 6 – 3

Shoulder to Overhead (155/105)

Bar Muscle-up

Rx 135/95 C2B

Rx+ as prescribed

Scaled Version

Metcon (No Measure)

BUY-IN: 30 Goblet Squats

then

15-12-9

Ring Ring Rows

Push-ups