CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 3 Burpees, shuttle run

Mobility: Lats, 14m shoulders, glutes

and hamstrings

3 Rounds:

5 TTB

5 DBL DB box step overs

5 Ring Rows

Workout Of the Day

Metcon (No Measure)

Gymnastics

10 min EMOM

5-10 Pull Ups

* Scale approriately

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

50 Toes to Bar

10 DB Thrusters

25 Box Jumps

10 DB Thrusters

Rx 30/20 24″/20″

Rx+ 35/25 24″/20″

Scaled Version

Metcon (No Measure)

18 Min AMRAP

30 Sit-ups OR Knee Raises

10 DB Thrusters

25 Step-ups

10 DB Thrusters

* Lower weights