CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Ankles, knees hips and chest

3 Rounds:

10 Goblet squats

5 HR push ups

5 Barbell hang muscle snatch

Workout Of the Day

Floor Press

Floor Press

Every 3 minutes for 6 sets

Floor Press

5 sets x 1 rep @ 90% of 1rm

1 set x 10 reps @ 75% of 1rm

Metcon (Time)

For Time (11 min Cap)

5 Rounds

20 Alt. Pistol Squats

5 Power Snatch

Rx: 95/65

Rx+: 115/75

Open: 135/95

Scaled Version

Metcon (No Measure)

For Time (11 min Cap)

5 Rounds

20 Alt. Lunges

5 Barbell/PVC Hang Power Snatch