CrossFit GreenHills – CrossFit


Warm-up (No Measure)

400m Med ball run

Mobility: Lumbar spine, glutes, lats

3 rounds:

3 Rope pull ups

12 Scorpions

8 Good mornings

I. Skill

Metcon (No Measure)

Every 2:30 minutes for 5 sets

Double KB Step-ups

5 sets x 5 reps R+L (No prescribed weight)

height: 20″

Sumo Deadlift

*Immediately into 3 sumo deadlift

@ 60% of 3rm Deadlift

* Focus here is on speed from the ground

II. Workout Of the Day

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12 DBL DB Push Press

6 Burpee Box Jumps

1 Rope Climb

200m Run

Rx: Rope Climb (30/15)

Rx+: 1 Legless Rope climb (35/20)