CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

15 Cal Row + 10 Cal Bike

Mobility: Shoulders & Back

2 Rounds:

10 Shoulder Taps

10 Hollow Rocks

10 Super Mans

10 Plyo Push-ups

20 Double Unders

I. Strength

Strict Press + Push Press

Every 2:15 minutes for 6 sets

3 Strict Press

5 Push Press

Accessory Work

Metcon (No Measure)

4 Rounds

10 Single Arm Bent Over KB Rows (5R+5L)

10 Heavy RKB

3-5 Strict Pull-ups

10 Box Dips Feet on the floor