CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, midline, lats, front rack

3 Rounds:

10 Barbell front squats

5 Barbell STOH

1 rope climb or 3 Jumping Rope Pull

Workout Of the Day

Front Squat

Every 2:30 minutes for 5 sets

3 reps Front Squats @ 80% of 1RM

* Beginners: Practice technique first do 5×5

Metcon (Time)

For Time (12 min cap)

4 Rounds

20 Sit Ups

2 Rope Climbs

22 SGL Arm DB STOH

Rx 30/20

Rx+ 35/25

Scaled Version

Metcon (No Measure)

For Time (12 min cap)

4 Rounds

20 Sit Ups

2 Jumping pullups from the floor

22 SGL Arm DB STOH

* Reduce rounds if necessary