CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

3 mins DU practice

Mobility: calves, shoulder and glutes

3 rounds:

10 Jumping lunges RL=2

20 single unders

12 scorpions RL=2

20 DU

I. Strength

Floor Press

Every 2 minutes for 7 sets

Floor Press

7 sets x 2 reps @ 85% of 1rm

*Immediately into 5 tempo DBL

KB Bent Over Row. Tempo: 3 down 1 up

II. Workout Of the Day

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

30 Double Unders

10 OH Barbell Lunge RL=2

Rx 75/55

Rx+ 95/65