CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

200m Row + 200m Run

Mobility: Ankle, Quads & Shoulders

2 Rounds:

10 Russian Baby Maker

10 PVC Pass Through

10 PVC Around The World

10 PVC Frankenstein

10 Jumping Squats

I. Gymnastics

Metcon (No Measure)

Every 90s for 6 sets

8 Shoulder Taps

3 Unbroken Pull-ups

or

8 Thigh Taps on a plank

5 Ring Rows

II. Workout Of the Day

Metcon (Time)

Modified Regional Event 3

Rx+

3 rounds for time of:

5 muscle-ups

28m Bear Crawl

36-45-54 Alt. Pistols

28m Bear Crawl

Rx

3 rounds for time of:

5 Burpee Pull-ups

28m Bear Crawl

36-45-54 Alt. Pistols

28m Bear Crawl