CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulder and Wrist

2 rounds

10 Hollow Rocks

10 Kipping Swings

10 Around the World

10 Cat and Cows

10 Shoulder Taps

Workout Of the Day

Metcon (No Measure)

Gymnastics Skill Work

Part 1:

Every 1:30 mins for 5 sets

2 Strict HS Push-ups + 3 Kipping HS Push-ups

Part 2:

Every 1 min for 5 sets

5 Toes to bar

Part 3:

Every 1:30 mins for 5 sets

5 Chest to Bar or Pullups

Part 4:

Every 1 min for 5 sets

10 Alternating Pistols

Scaled Version

Metcon (No Measure)

Gymnastics Skill Work

Part 1:

Every 1:30 mins for 5 sets

5 Strict Pushups or Pike Pushups

Part 2:

Every 1 min for 5 sets

5 Knees to Chest or Situps

Part 3:

Every 1:30 mins for 5 sets

5 Negative Pull-ups or Negatives Ring Rows

Part 4:

Every 1 min for 5 sets

10 Box Assisted Pistols