CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

DU Checkpoint 3mins

5-10-15-20-25… etc

Mobility: Calves, Hips, shoulders + Front rack

3 Rounds:

30 Single unders

12 Jumping Lunges

20 Second HS hold

Workout Of the Day

Box Squat

Every 2:30 minutes for 6 sets

Back Rack Box Squat

2 reps @ 60 – 75% of 1rm

* Pausing 2 seconds on the box

* You may use 18″ or 14″ box depending on your height.

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

66 Double Unders

12 HSPU

10m DBL KB Front Rack Lunge

Rx 35/25lbs (M/F:1 abmat)

Rx+ 24kg/16kg

Metcon (No Measure)

9 Min AMRAP

66 Single Unders

12 HR Knee Push-ups

10m Walking Lunges