CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Rowing Technique Practice

Mobility: Hamstrings, shoulders,Lumbar spine

3 Rounds:

12 Mountain climbers

3 Devil press

5 Push ups

Workout Of the Day

Metcon (No Measure)

Every 2 minutes for 5 sets

Opt 1: 5 reps Weighted Ring Dips

Opt 2: 5- 10 Ring Dips

Opt 3: 5- 10 Box Dips Legs in front

Metcon (AMRAP – Rounds and Reps)

Team of 2: 15 Min AMRAP

P1: 50 Single Unders

P2: Waiting

P2: 50 Single Unders

P1: Waiting

P1: 3 DB Squat Clean to Thrusters

P2: Plank

P2: 3 DB Squat Clean to Thrusters

P1: Plank

* Every round add 3 reps to DB Squat Clean to Thrusters

Rx 30/15

Rx+ 35/20