CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row + 30 RKB Swings

Mobility: Hamstrings & Calves

2 Rounds:

14m Deathmarch

14m Samson Lunges

10 Burpee no/Jump

20s Straddle Stretch

20s Partner Butterfly Seat Stretch (Push the knees down)

I. Workout Of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

5 Deadlift

10 DB Single Arm OH Box Step-ups (5L+5R)

50 Double Unders

* Everytime you drop the bar 10 Bar Facing Burpees

Rx: 35/20 DL @ x 1 of Bodyweight

Rx+: 50/30 DL @ x 1.5 of Bodweight