CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, hamstrings,

squat

3 Rounds:

20 Second HS hold

8 Alt DB snatch

3 Broad Jumps

Workout Of the Day

Metcon (No Measure)

Gymnastics

5 super sets

2 reps Weighted Pull Ups or Strict Pull-ups

3-5 C2B or Pull-ups

* Rest 2:30 mins between sets

Scaled:

5 Negative Ring Rows + 5 Jumping Pull-ups

5 Negative Ring Rows + 5 Kipping Swings

Metcon (Time)

For Time (Cap 20 minutes)

400m Row

40m Bear Crawl

60 DB Snatch

40 Single Arm DB Step up Overs (20″)

60 Wall Balls

Rx 30/15 20/14

Rx+ 35/20 20/14

Open: 50/35

Scaled Version

Metcon (No Measure)

For Time

200m Run

20m Bear Crawl

40 DB Snatch

30 Single Arm DB Step up Overs

40 Wall Balls

* Lower weights or lower rep scheme