CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m DB Run

Mobility: Calves, front rack, shoulders, lumbar spine

3 Rounds:

12 Jumping Lunges

8 Ring Rows

5 Box jumps

Workout Of the Day

Strict Press

Every 2 minutes for 5 sets

Strict Press + Pull Up

3 reps Strict Press Immediately into 5 Pull-ups

* Allow 7 mins to build to working press weight

* Steady weight 3 reps.

* Moderately heavy.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

24 RKB Swings

24 Box Jumps Over

Rx 24/16kg 24″/20″

Rx+ 32/24kg 24″/20″

Scaled Version

Metcon (No Measure)

9 min AMRAP

24 RKB Swings

24 Box Step-ups