CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Quads, Hips, Glutes

3 Rounds:

7 Empty barbell back squats

7 Empty barbell push press

12 Mountain climbers

I. Strength

Back Squat

Every 3 minutes for 5 sets

Back Squat

5 sets x 5 reps @80% of 1rm

II. Workout Of the Day

Metcon (Time)

For Time (Cap 5 mins)

35/25 Cal Row

20 Thrusters

10 CTB/PU

Rx 75/55 CTB/PU

Rx+ 95/65 CTB/PU