CrossFit GreenHills – CrossFit


Warm-up (No Measure)

1 min row sprint

Mobility: Lats, Hamstrings & Hips

3 Rounds:

5 Burpee broad jumps

28m Alt. Single Leg Hops

5 Wall Walks / Inch Worm

20 Double Unders

5 Back roll to straddle Stretch

Workout Of the Day

Metcon (3 Rounds for reps)

3 rounds for max reps of:

1min: AKB Swings

2min: Bodyweight Deadlift

3min: Pull-ups

4min: Box jumps over

5min: Cal Row

Rest 1 minute

Rx 16/12 18″/12″

Rx+ 24/16 20″/18″

* Box jumps over, feet should not touch the box.

Scaled Version

Metcon (No Measure)

2 Rounds (40s ON / 20s OFF)

40s: Russian KB Swings

40s: KB Deadlift

40s: Ring Rows

40s: Steps-ups

Rest 1 minute