CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

3 mins DU practice on your own.

Mobility: Calves, shoulders, hips

3 Rounds:

5 Hang squat cleans

5 Strict press

5 Burpees to Tuck Jump

Workout Of the Day

Back Squat

Back Squat

Every 2:30 minutes for 5 sets

Back Squat

3 sets x 2 reps @ 90 %of 1rm

2 sets x 8 reps @ 70% of 1rm

Beginners: 5 sets x 5 reps

Metcon (5 Rounds for reps)

5 Rounds

2 mins WORK 1 min REST

50 Double Unders

ME Clusters

Rx 75/55

Rx+ 95/65

* Record only your Cluster reps.

Scaled Version

Metcon (No Measure)

5 Rounds

2 mins WORK 1 min REST

100 Single Unders

ME DB Thrusters