CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Mobility: Shoulders and upper back

Junkyard dog

Burgener Warm-up

Workout Of the Day

Hang Snatch + Overhead Squat

Every 1:30 minutes for 8 sets

1 Hang Squat Snatch

3 Overhead Squats

Beginners: 3 OHS

* You may increase or steady weight.

* Focus on technique

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes

10 Alternating DB Snatch

20 Single Leg Sit-ups (LR=2)

30 Weighted Russian Twist (LR=2)

Rx 30/20

Rx+ 35/25

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes

10 Alternating DB Snatch

20 Bicycle (LR=2)

30 Russian Twist (LR=2)

* use light weight for DB snatch