CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Mobility: Chest, shoulders + front

rack position

2 Rounds:

10 Push ups

7 Hang power cleans

20 Second HS hold

Workout Of the Day

Floor Press

Every 2:30 minutes for 5 sets

3 reps Floor Press @ 80% of 1RM

* Steady weight

Metcon (Time)

3RFT (Cap 10 minutes)

40 Double Unders

10 HSPU

10 Power Cleans

Rx 95/65

Rx+ 135/95

Scaled Version

Metcon (No Measure)

3 Rounds For Time

40 Single Unders

10 Pike Push-ups on the box

10 EB or DB Power Cleans