CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Med Ball Run

Mobility: shoulders, hamstrings

Dynamics: 14m of: Leg swings, adductors,

abductors rotations, calf walkouts, buttkicks, high knees

3 Rounds:

3 Light DB devil press

12 Mountain climbers

10 Sit ups

Workout Of the Day

Metcon (No Measure)

Every 2:30 minutes for 4 sets

15 reps V-ups

Scale:

– Bent knee V-ups

– V-ups touching shins

– Sit-ups

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP: Team of 2

P1&P2: 200m Run

P1:3 Devil Press

P2: Elbow Plank Hold

P2: 3 Devil Press

P1: Elbow Plank Hold

* Every round add 3 reps to DP

* Plank hold while other P is doing Devil Press.

Rx 30/15

Rx+ 35/20

* 200m = 7 rds inside

Scaled Version

Metcon (No Measure)

15 Min AMRAP: Team of 2

P1&P2: 200m Run

P1:3 DB Squat Thrust to DB Press

P2: Elbow Plank Hold

P2: 3 DB Squat Thrust to DB Press

P1: Elbow Plank Hold

* Every round add 3 reps to DP

* Plank hold while other P is doing Devil Press.

* 200m = 7 rds inside