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