CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Plate hops + Single Arm RKB swings

Mobility: Lumbar spine, lats, calves, midline

3 Rounds:

30 Single unders

10 Air squats

10 Kipping Swings

Workout Of the Day

Metcon (No Measure)

Every 2:30 mins for 5 sets

Opt 1: 3 reps Weighted Pull Ups

Opt 2: 3-5 reps Strict C2B

Opt 3: 3-5 reps Strict Pull-ups

Opt 4: 3-5 Jumping PU from the floor

Opt 5: 5-8 reps Ring Rows

*Increase weight each set

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

50 Double Unders

3 Power Snatch

15 Pull Ups

3 Squat Snatch

10 TTB

Rx 115/75

Rx+ 135/95

Scaled Version

Metcon (No Measure)

15 Min AMRAP

100 Single Unders

3 Power Snatch to OHS

15 Pull Ups

3 Power Snatch to OHS

10 Knee Raises