CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Mountain Climbers + dead hang from pu bar

Mobility: Shoulders, L+T spine, hamstrings

2 Rounds:

8 Kipping knees to chest

8 Hang DB clean and jerks (4R+4L)

10 Barbell good mornings

Workout Of the Day

Deadlift

Deadlift

Every 2 minutes for 6 sets

Deadlift

5 sets x 3 reps @ 75% of 3RM

1 set x 10 reps @ 60% of 3RM

Metcon (Time)

For Time (13 Min Cap)

4 Rounds

21 Wall Balls

15 Devil Press

9 V-ups

Rx 30/15 20″/14″

Rx+ 35/20 20″/14″

Scaled Version

Metcon (No Measure)

For Time

3 Rounds

21 Standing Wall Balls

15 Devil Press w/o Push-ups

9 Sit-ups or Crunches

* Scale down the movement or weight