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