CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m med ball run

Mobility: Hamstrings, calves,

shoulders, Lats

3 Rounds:

10 Standing med ball throws

10 Wall Balls

10 Scap Pull Ups

I. Gymnastics

Metcon (No Measure)

EMOM 10 mins

Opt 1: 1-3 Bar Muscle-ups

Opt 2: 3-6 Chest to bar PU

Opt 3: 1-5 Pull-ups

Opt 4: 5-10 Ring Rows

II. Workout Of the Day

Metcon (Time)

15-12-9

Thrusters

Pull-ups

RKB Swings

Rx 75/55 16/12kg

Rx+ 95/65 24/16kg