CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

200m Row Sprint + 15/10 Cal Bike Sprint

Mobility: Core, Shoulders & hips

3 Rounds:

14m Bear Crawl

10 PVC Around the World

10 Ring Rows

5 Toes to Bar or K2C

5 Squat to high Jump

Workout Of the Day

Metcon (Time)

FOR TIME

50 Wall Balls

50 Sit Ups

30 Man-Makers

30 Wall Balls

30 Sit Ups

20 Man-Makers

20 Wall Balls

20 Sit Ups

10 Man-Makers

10 Wall Balls

10 Sit Ups

Rx 14/10 30/15

Rx+ 20/14 35/20

Scaled Version

Metcon (No Measure)

FOR TIME

25 Wall Balls

25 Sit Ups

15 Man-Makers

15 Wall Balls

15 Sit Ups

10 Man-Makers

10 Wall Balls

10 Sit Ups

5 Man-Makers

5 Wall Balls

5 Sit Ups

* If Man makers are too hard do Knee Push-ups + 2 Thigh taps

* Use weight that is manageable and you can do it as fast as possible.