CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata HS Wall Hold

Mobility: Shoulders, hips, glutes,quads

2 Rounds:

10 Kipping Swings

5 Barbell Push Press

10 Air squats

Workout Of the Day

Front Squat

Every 2:30 minutes for 5 sets

5 reps Front Squat @ 75% of 1rm

Beginners: Barbell only or DBs

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

12 Push Press

9 TTB

6 Front Squats

Rx: 115/75

Rx+: 135/95

Scaled Version

Metcon (No Measure)

10 min AMRAP

12 DB Push Press

9 Half TTB or Knee Raises

6 Front Squats

* Lower weights