CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row + 15 Burpees to a target

Mobility: Ankle & Front Rack Pos.

2 Rounds:

10 Double KB or DB Thrusters

20 Double Unders

10 Knees to Chest

20 Double Unders

5 Slow Cobra Push-ups

Workout Of the Day

Front Squat

Every 3 Minutes for 5 sets

5 Front Squat @ 75-80% of 1 RM

* Steady weight

Scaled: Practice mechanics first, use Weighted PVC, DB or EB.

Metcon (Time)

For time:

50 Double-unders

5 Thrusters

50 double-unders

4 Thrusters

50 double-unders

3 Thrusters

50 double-unders

2 Thrusters

Scaled:

85-95-105-115 / 60-65-70-75

Rx:

105-115-125-135 / 80-85-90-95

Rx+:

135-145-155-165 / 95-100-105-110

Scaled Version

Metcon (No Measure)

FOR TIME:

30 Single Unders

5 Thrusters

30 Single Unders

4 Thrusters

30 Single Unders

3 Thrusters

30 Single Unders

2 Thrusters

* Steady weight on the Thrusters. Use DB or EB.