CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

5 Min row technique

Mobility: Shoulders, quads, hips,

hamstrings

2 Rounds:

5 DB STOH 5R+5L

12 Mountain climbers

5 Strict hanging leg raises to 90 degrees

Workout Of the Day

Metcon (No Measure)

Every 90 secs for 6 sets

Midline Work

6 sets x 15 second hanging L-sit

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

22 Sumo Deadlift High Pull

16 SGL Arm DB STOH

4 Bar Muscle Up / C2B

Rx 65/45 30/20 PU/Jumping PU

Rx+ 75/55 35/25 C2B/PU

Open: 75/55 50/35

Scaled Version

Metcon (No Measure)

15 Min AMRAP

22 EB Sumo Deadlift High Pull

16 SGL Arm DB STOH

4 Ring Rows

* Lower weights