CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, hips, glutes, hamstrings

3 Rounds:

5 DBL KB front squats

5 DBL KB push press

12 Mountain climbers (L+R=2)

Workout Of the Day

Back Squat

Every 3 minutes for 4 sets

Back Squat

6 reps @ 75% of 1 RM

* Steady weight

Metcon (Time)

KB FRAN

For Time (9 min cap)

21-15-9

DBL KB Thruster

Pull Ups

Rx DB 35lbs/20lbs

Rx+ 16kg/12kg

Scaled Version

Metcon (No Measure)

For Time (9 min cap)

21-15-9

DBL DB Thruster

Ring Rows

* Lower weights