CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, calves, hamstrings, L+T spine

3 Rounds:

10 DBL DB DL

10 DBL DB push press

12 Scorpions Stretch (RL=2)

Workout Of the Day

Deadlift

Every 1:30 mins for 10 sets

2 reps Tempo Deadlift @ 65% of 3RM

Tempo @ 2031:

3 – 3s going down

0 – Tap the floor only

2 – 2s going up

1 – 1s stay on top

Metcon (Time)

21-18-15 (Cap 11 mins)

DBL DB Deadlift

DBL DB Push Press

* 21 Box Jump overs after each round

Rx 30/15 24″/20″

Rx+ 35/25 24″/20″

Scaled Version

Metcon (No Measure)

21-18-15 (Cap 11 mins)

DBL DB Deadlift

DBL DB Push Press

* 21 Step ups overs after each round