CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

3 mins SU/DU practice

Mobility: Hips, shoulders, calves, lats

3 Rounds:

3 Rope Pulls OR 3 Negatives Ring Rows

5 Barbell back squats

15 Reverse Single Unders

Workout Of the Day

Back Squat

Every 2:30 minutes for 4 sets

6 reps Back Squats @ 80% of 1RM

Beginners: Barbell only or DBs

Metcon (Time)

For Time (9 Min Cap)

5 Rope Climbs

30 Overhead Squats

150 Double Unders

Rx: 75/55

Rx+: 95/65

Open: 115/75

Scaled Version

Metcon (No Measure)

For Time (9 Min Cap)

5 Rope Pulls OR Half RC

30 EB or PVC Overhead Squats

300 Single Unders