CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row + 15 Burpees

Mobility: Lumbar spine, glutes, chest

3 Rounds:

7 HR push ups

16 Jumping Lunges (RL=2)

10 Sit ups

Workout Of the Day

Metcon (No Measure)

CORE WORK

Tabata Hollow Hold

Metcon (Time)

For Time (18 min cap)

2 Rounds

50 Sumo Deadlift High Pull

50 Med Ball Sit Ups

25 DBL DB Box Step Overs

25 Box Dips on 18″ box

Rx 65/45 14/10 30/20 24″/20″

Rx+ 75/55 20/14 35/25 24″/20″

Scaled Version

Metcon (No Measure)

For Time (18 min cap)

2 Rounds

50 KB Sumo Deadlift High Pull

50 Sit Ups

25 Weighted DB or KB Box Step Overs

25 Box Dips

* lower weight or height