CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

3 mins DU practice

Mobility: Chest, triceps and hips

3 Rounds:

10 standing med ball throws

30 single unders

5 HR push ups

Workout Of the Day

Floor Press

Every 2 minutes for 6 sets

3 reps @ 80% of 1 RM

Beginner: 5 reps, but low weights

Metcon (Time)

For Time (15 min cap)

3 Rounds

50 Wall Balls

100 Double Unders

Rx 14/10 Single Unders x2

Rx+ 20/14

Scaled Version

Metcon (No Measure)

For Time

2 Rounds

50 Standing Wall Balls

100 Single Unders