CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Hamstrings, L+T spine, Chest

3 Rounds:

10 Back roll to Straddle Stretch

5 Diamond Push-ups

10 Hang DB Snatch (5R5L)

Workout Of the Day

Deadlift

Every 3 minutes for 5 sets

5 reps Deadlift

* Increasing weight

Metcon (Time)

FOR TIME (Cap 12 minutes)

30 TTB

5 rounds

12 Push-ups

15 Hang DB Snatch

30 TTB

Rx 30/20

Rx+ 35/25

Scaled Version

Metcon (No Measure)

FOR TIME

30 Hang Knee Raise or Sit-ups

5 rounds

12 Knee Push-ups

15 Hang DB Snatch

30 Hang Knee Raise or Sit-ups