CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Lats, shoulders, hips

3 Rounds of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

Workout Of the Day

Metcon (No Measure)

6 Mins EMOM

15 secs Seated L-sit

* Rest remainder of minute

* Use box, KBs or parallettes

Metcon (AMRAP – Rounds and Reps)

Rx:

Cindy

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Rx+:

20 Min AMRAP

5 Bar Muscle Up / C2B

10 HSPU

15 DBL DB Squats (35/20)

Scaled Version

Metcon (No Measure)

20 Min AMRAP

5 Ring Rows OR Jumping Pull-ups

10 Knee Push Ups

15 Air Squats