CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Front rack, hamstrings lats

3 Rounds:

10 Squat Thrust

10 Tight Kipping Swings

10 barbell hang power cleans

Workout Of the Day

Warm-up (No Measure)

3 sets

Accumulate 1 min Weighted Plank (arms straight)

* rest 30-60 seconds

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

22/15 Calorie Bike or Row

30 Power Cleans

20 Bar Facing Burpees

20 Front Squats

10 C2B Pull Ups / PU

10 Bar Muscle Ups / C2B

Rx 75/55 (PU and C2B only)

Rx+ 95/65 (as prescribed)

Scaled Version

Metcon (No Measure)

15 Min AMRAP

22/15 Calorie Bike or Row

30 EB or DB Hang Power Cleans

20 Burpees

20 EB or DB Front Squats

20 Ring Rows