CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row + 5 rds Med Ball run inside

Mobility: Lats and Hamstrings

2 Rounds

2 Lying on the floor rope climbs

10 Mountain Climbers

10 Iron Stretch

10 Squat Toes Touches

Workout Of the Day

Romanian Deadlift

Every 2:30 Minutes for 5 sets

8 reps Romanian Deadlift

* Increasing weight

Scaled: Empty bar or light weight only. Fixing Mechanics

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Minutes

1 Rope Climb

2 Bar Muscle-ups

3 Overhead Squat

Rx 115/75 | C2B

Rx+ 135/95

Scaled Version

Metcon (No Measure)

AMRAP in 7 Minutes

1 Rope Jump and Pull

5 Kipping Swings or Pull-ups or Jumping Muscle-ups

3 Overhead Squats