CrossFit GreenHills – CrossFit


Warm-up (No Measure)

400m Odd object carry

Mobility: Lats, shoulders, lumbar spine

3 Rounds:

12 Russian KB swings

10 Jumping pull ups

20 Second HS hold

Workout Of the Day

Metcon (No Measure)

Midline Work

Accumulate 2 min

Opt 1: Hanging L-sit hold

Opt 2: Hanging Knee Raise hold

Opt 3: Lying Tuck Hold hold

*in as little sets as possible

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

140m DBL KB Farmer’s Carry (5rds)

7/5 Strict Pull Up


11 RKB Swings

Rx 24kg/16kg (M/F:1 abmat)

Rx+ 32kg/24kg

Workout Of the Day

Metcon (No Measure)

15 Min AMRAP

140m DBL DB or KB Farmer’s Carry (5rds)

7 Ring Rows

9 Knee Push-ups

11 RKB Swings

* use light weight

* scale the movement/reps/time further if necessary