CrossFit GreenHills – CrossFit


Warm-up (No Measure)

15 Cal Bike Sprint + 10 Cal Row

Mobility: Lats, Shoulders & Ankle

2 Rounds

10 PVC Pass through

10 PVC Around the world

5 Hindu Push-ups

10 Scorpion Stretch

10 Plate Ground to OH

Workout Of the Day

Metcon (No Measure)

EMOM in 12 Minutes

odd: 3-5 Handstand Push-ups or 5 Seated DB Press

even: 3-5 Strict Pull-ups or Deep Ring Rows


odd: 10 Shoulder Taps or 5 Seated DB Press

even: 3-5 Ring Rows

Metcon (Time)

10 RFT

25 Double Unders

10 KB Single Arm Snatches

Rx 30lbs/20lbs *DB from the floor

Rx+ 16kg/12kg

Scaled Version

Metcon (No Measure)

7 Rounds

25 Jumping Jacks or Single Unders

10 DB Hang Single Snatches