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