CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m med ball run

Mobility: Shoulders, hips, glutes and hammies

3 Rounds:

10 Tight Kipping Swings

5 Barbell Thrusters

20 Second HS hold or Plank

Workout Of the Day

Metcon (No Measure)

GYMNASTICS WORK

EMOM 10 Mins

Opt 1: 3-8 Kipping HSPU

Opt 2: 3-5 Pike Push-ups on the box

Opt 3: 3-8 Strict Push-ups

Opt 4: 3-5 Negative Push-ups

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200m Run

9 Thrusters

3 BMU / C2B

Rx 75/55 C2B/PU

Rx+ 95/65

Scaled Version

Metcon (No Measure)

15 Min AMRAP

200m Run

9 DB or EB Thrusters

3 Challenging Ring Rows