CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 600m + 3 inch worms push-ups

Mobility: Oh position, Hips, glutes

3 rounds:

8 empty barbell thrusters

every 30 seconds x 8 rounds

I. Strength

Strict Press (5 sets x 1 rep)

Strict Press (3 sets x 5 reps)

Every 2 minutes for 8 sets

5 sets x 1 reps @ 87.5-90% of 1 RM

3 sets x 5 reps @ 72.5% of 1 RM

II. Workout Of the Day

Metcon (Time)

For Time (CAP 7min)

30 Thrusters

Rx 105/65

Rx+ 115/75