CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Do this before class:

400m Med Ball Run

Mobility: Midline, shoulders, lats and chest

Dynamics: Leg swings, adductors

+ abductors, Heel Raises, high

knees, butt kicks

Group Warm-up:

3 Rounds:

10 Air squats

5 Push ups

1 Strict Pull-ups OR 5 Ring Rows

Workout Of the Day

Metcon (No Measure)

Every 3 minutes for

Gymnastics

Opt 1: 5 Knees to elbows + 5 TTB

Opt 2: 5 Knee Raises + 5 K2E

Opt 2: 8-10 Half TTB

Opt 4: 8-10 Knee Raises

* Rest 2 mins between efforts

* Scale appropriately

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

7 rds run inside

15 Air Squats

10 Push Ups

5 Strict Pull-ups

* 1 rd run = 1 rep

Rx: Kipping PU / Jumping Pull-ups from the floor

Rx+: As prescribed

Scaled Version

Metcon (No Measure)

15 Min AMRAP

7 rds run inside

15 Air Squats

10 Knee Push-ups

5 Ring Rows

* Scale the movement if needed.