CrossFit GreenHills – CrossFit

I. Warm-up

Warm-up (No Measure)

Do this before class:

400m Row

400m Run

3 Rounds of

20s HS Hold

10 Russian Baby Maker

5 Cobra Push-ups

10 Kipping Swings

II. Workout Of the Day

Metcon (AMRAP – Rounds and Reps)

Beginning on a 3-minute clock, complete 3 rounds of:

1 Kipping HSPU

2 Squat Clean

3 Burpees

* If completed before 3 minutes, add 3 minutes to the clock. Repeat.

* Stop at 24 minutes.

Scaled: Pike push-ups

Rx 115/75

Rx+ Strict HSPU 135/95