CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m run

Mobility: Lats, hamstrings + shoulders

3 rounds:

3 rope pull ups

12 shoulder taps on a plank pos.

5 broad jumps

I. Workout Of the Day

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

12 Box Jumps

5 Wall Walks

1 Rope Climb

Rx: 20 Shoulder Taps (24″/20″)

Rx+: 5 Wall walks (24″/20″)

Accessory Work

Metcon (No Measure)

Every 2 minutes 5 sets

1 Strict Pull-ups

2 Kipping Pull-ups

3 Scapula Pulls