CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

10 Cal Bike + 10 Cal Row + 10 Burpee Target

Mobility: Shoulders, lats, forearms

3 Rounds:

5 Barbell strict press

5 Barbell push press

10 Glute bridges 5R+5L

Workout Of the Day

Push Jerk

Push Press

Every 2 minutes for 7 sets

2 reps @ 70% of 1rm Push Jerk

* Check your numbers on Push Jerk

Beginners: Look for your moderate to heavy Push Press 7 x 2 reps.

Metcon (Time)

For Time (10 min cap)

10-8-6-4-2-4-6-8-10

Push Press

Power Clean

Rx 75/55

Rx+ 95/65

Scaled Version

Metcon (No Measure)

For Time

10-8-6-4-2-4-6-8-10

DB Push Press

DB Hang Power Clean

* lower weights