CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Med Ball Run

Mobility: Quads, Hips, shoulders

3 Rounds:

10 Jumping Lunges

6 SGL Arm DB Step-ups

5 Negative Push ups (30X1tempo)

Workout Of the Day

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Scaled Version

19.3 Bootcamp (AMRAP – Reps)

200-ft dumbbell front-rack lunge

50 dumbbell box step-ups

50 DB Strict Press

200-ft bear crawl

Rx 20/10lbs