CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Mobility: Shoulders, hips, squat hold

3 rounds:

10 wall balls

10 empty barbell OHS

5 HR push ups

I. Strength

Overhead Squat

EMOM 12 mins

5 Overhead Squats

* No prescribed weight

* Bar must come from the ground

II. Workout Of the Day

Metcon (Time)

For Time (Cap 11 minutes)

25 Ring Dips

55 Wall Balls

25 Ring Dips

55 Wall Balls

Rx 20/14 Strict Push-ups

Rx+ 20/14 Ring Dips