CrossFit GreenHills – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Mobility: Calves, hips
2 Rounds:
20 double Unders
10 Jumping Lunges
10 Ring Rows
10 Iron Stretch
10 DB Strict Press
Workout Of the Day
Metcon (Time)
In pairs, for time and sharing the load evenly:
250 Double Unders
200 Wall Balls
150 Box jump overs
6rds Bear Crawl
50 Burpees over partner
20 Strict pull ups
250 Double Unders
Rx 14/10 (24″/20″)
Rx+ 20/14 (24″/20″)
Scaled Version
Metcon (No Measure)
In pairs, for time and sharing the load evenly:
250 gUnders
200 Med Ball Squats
150 Box step ups
6rds Bear Crawl
50 Squat Thrust
20 Ring Rows
250 Single Unders