CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Group Warm-up

Tabata: 20s ON, 10s OFF (2 rds)

1- Butt kicks

2- Mountain Climbers

3- HS Hold

4- Jumping Squats

Mobility: Front rack, hips, glutes,

shoulders

3 Rounds:

3 HSPU

8 Barbell front squats

4 Single leg broad jumps (2L+2R)

Workout Of the Day

Front Squat

Front Squat

Every 2:30 minutes for 5 sets

Front Squat

4 sets x 2 reps @ 90% of 1RM

1 set x 10 reps @ 65% of 1RM

Metcon (Time)

4RFT (9min Cap)

12 Front Squats

9 Lateral Burpees

6 HSPU

3 Box Jumps

Rx 75/55 24/20 1 abmat

Rx+ 95/65 24/20

Scaled Version

Metcon (No Measure)

4RFT

12 Goblet Squats

9 Squat Thrust

6 HR Knee Push-ups

3 Box Jumps