CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row + 10 Strict Push-ups

Mobility: Front Rack Pos and Hips

2 Rounds:

10 KB Goblet Squat

10 Backroll to Straddle Stretch

14m Duck Walk

10 Squat Thrust jump over KB

Workout Of the Day

Front Squat

Every 2:30 Minutes for 5 sets

5 Front Squat

* Increasing weight up to 90% of 5RM

Scaled: Empty bar only or DB Front Squat

Metcon (2 Rounds for time)

FOR TIME (Cap 6 mins)

15-12-9

Front Squat

Bar Facing Burpees

— Rest 5 Minutes —

9-12-15 (Cap 6 mins)

Front Squat

Bar Facing Burpees

Rx 75/55

Rx+ 95/65

* Record both time on each wod

Scaled Version

Metcon (No Measure)

15-12-9

Goblet Squats

Squat Thrust