CrossFit GreenHills – CrossFit

Workout Of the Day

Warm-up (No Measure)

Row 400m

Mobility: Midline, shoulders, L+T spine

3 Rounds:

10 Kipping Swings (Hollow Arch)

5 Hang DB snatch

12 Mountain climbers

Workout Of the Day

Deadlift

2″ Deficit Deadlift

Every 2 minutes for 7 sets

Deficit Deadlift

2 reps @ 80% of 3 RM of Deadlift

* Add 1 blue plate

Beginners:

– Regular Deadlift

– KB Deadlift

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

21 Single Arm Hang DB Snatch

15 TTB

9 Sumo Deadlift High Pull

Rx 30/15 75/55 Knee Raises

Rx+ 35/20 75/55

Open: 50/35 75/55

Scaled Version

Metcon (No Measure)

14 Min AMRAP

21 Single Arm Hang DB Snatch

15 Knee Raises OR Lying Leg or Knee Raises

9 KB SDHP