CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Burpees and scorpions stretch

Mobility: Lumbar spine, hamstrings, shoulders

3 Rounds:

8 Barbell SDHP

10 Tight Kipping Swings

5 V-ups

Workout Of the Day

Metcon (No Measure)

EMOM 10 mins

Opt 1: TTB

Opt 2: Half TTB

Opt 3: Knees to Chest

Opt 4: V-ups

*Pick number + be consistent

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

11 Sumo Deadlift High Pull

9 Overhead Squats

7 Bar Facing Burpees

Rx 65/45

Rx+ 75/55

Scaled Version

Metcon (No Measure)

15 Min AMRAP

11 KB Sumo Deadlift High Pull

9 Goblet or Front Squats

7 Burpees or Squat Thrust

* Lower weights