CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Burpees: 5 reps per 20 seconds

Mobility: Shoulders, Hips, Midline

3 Rounds:

8 Med ball sit ups

20 Seconds HS hold

10 Air squats

I. Strength

Bent Over Row

Every 2 minutes for 7 sets

Bent Over Row + Strict Push-ups

7 sets x 5 reps BOR, superset with 5 Strict Push-ups

* Increase weight every set

II. Workout Of the Day

Metcon (Time)

For Time (12 Min Cap)

21-15-9

Med Ball Situps

Bar Facing Burpees

Overhead Squats

Rx 75/55 (14/10)

Rx+ 95/65 (20/14)