CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

200m Row + 200m Run

Mobility: shoulders, hamstrings, L spine

3 Rounds:

7 Box Jumps

4 DB Front Squats

4 DB Push Press

7 Knees to chest

Workout Of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes

12 Man Makers

56m SGL Arm KB Farmers Carry, other hand Med ball carry.

12 Med Ball Box Step-Over

56m SGL Arm KB Farmers Carry, other hand Med ball carry.

12 Toes to Bar

56m SGL Arm KB Farmers Carry, other hand Med ball carry.

Rx: 30/20 24″/20″ 20/14 24kg/16kg

Rx+: 35/25 24″/20″ 20/14 32kg/24kg

* 14m = 1 rep