CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

100 Double Unders, every break 1 burpees until you reach 100

Mobility: Hamstrings, calves, upper back

3 Rounds:

10 Barbell good mornings

20 Second handstand hold

5 Broad jumps

Workout Of the Day

Deadlift

Deadlift

Deadlift

Every 3 minutes for 5 sets

Deadlift

10,7,4,7,10 Reps

Guide percentage:

10 reps – 60-70% of 1RM

7 reps – 70-80% of 1 RM

4 reps 80-90% of 1 RM

7 reps – same on your 1st

10 reps – same on your 1st

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

50 Double Unders

2 Rounds

12 AKB Swings

6m Hs Walk

Rx 16/12 12 Shoulder Taps

Rx+ 24/16 HS Walk

1m = 2 reps

Scaled Version

Metcon (No Measure)

7 Min AMRAP

50 Single Unders

2 Rounds

12 RKB Swings

12 Plank shoulder Taps