CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m + 20 Wallballs

Mobility: Ankles, quads, hips,

shoulders

3 Rounds:

10 KB Goblet squats

10 KB swings

20 Second Hs hold

Workout Of the Day

Back Squat

Every 3 minutes for 4 sets

8 reps Back Squats @ 70% of 1rm

* Steady weight

* Beginners: Lower weights, practice technique

Metcon (6 Rounds for reps)

FOR REPS (6 mins WORK)

Min 1- ME Alt. Pistol Squats

Min 2- ME HSPU

Min 3- ME Pull-ups

Min 4- ME Pistol Squats

Min 5- ME HSPU

Min 6- ME Pull-ups

Rx 1 abmat for Men/Women

Rx+ As prescribed

Scaled Version

Metcon (No Measure)

FOR REPS (6 mins WORK)

Min 1- ME Lunges

Min 2- ME Hand Release Push-ups

Min 3- ME Ring Rows

Min 4- ME Lunges

Min 5- ME Hand Release Push-ups

Min 6- ME Ring Rows

* Scale appropriately