CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Burpees

Mobility: Hips, Front Rack, Upper back

2 Rounds: Empty Bar

5 High Hang High Pull

5 Hang Muscle Clean

5 Front Squat to Sots Press

5 Hang Squat Clean

I. Weightlifting

Hang Squat Clean

Every 1:30 for 10 set

3 Hang Squat Clean

* The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

II. Workout Of the Day

Metcon (No Measure)

5 Sets

10 V-ups

60s Elbow Plank

10 Alternate Plate Chop (5R5L)