CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row + 10 Cal Bike Sprint

Mobility: Shoulder, lats & wrist

2 Rounds:

10 KB Thrusters

14m Crab Walk

10 Kipping Swings

30 Double Unders

Workout Of the Day

Strict Press

Every 2:30 Minutes for 5 sets

5 Strict Press @ 65-75% of 1 RM

5 Ring Rows

* Steady weight

* Scaled: Strict Press only

Test – 03/06 (Time)

FOR TIME

10 Thrusters

15 Chest to Bar

10 Thrusters

15 Chest to Bar

10 Thrusters

* Thruster decreasing weight

* Scale appropriately

Rx 125/85 95/65 75/55 | Pull-ups

Rx+ 135/95 115/75 95/65

Goal is sub 4 mins
,

Scaled Version

Metcon (No Measure)

FOR TIME

10 DB or PVC Thrusters

15 Ring Rows

10 DB or PVC Thrusters

15 Ring Rows

10 DB or PVC Thrusters