CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Jumping lunges + Elbow plank

Mobility: shoulders, lats, glutes

TTB Warm Up: (2 sets)

5 Tension swings

5 Knees to chest

5 TTB

Workout Of the Day

Metcon (No Measure)

EMOM 10 Mins

Opt 1: 3 Strict C2B Pull Ups

Opt 2: 3 Strict Pull-ups

Opt 3: 3 Jumping Pull-ups from the floor

Opt 4: 3-5 Strict Ring Rows

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Scaled Version

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds