CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Hips, Hamstrings, Lumbar spine, Shoulders

3 Rounds:

10 Standing med ball throws

10 Air Squats

5 Burpees

Workout Of the Day

Back Squat

Back Squat

Every 2:30 minutes for 5 sets

Back Squat

3 sets x 3 reps @ 85% of 1rm

2 sets x 8 reps @ 67.5 of 1rm

Metcon (Time)

5RFT (10mins Cap)

15 Wall Balls

5 Devil Press

Rx 30/20 14/10

Rx+ 35/25 20/14

Scaled Version

Metcon (No Measure)

5RFT (10mins Cap)

15 Standing Wall Balls

5 DB Squat Thrust to Press