CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Hips, glutes, quads, lumbar spine

3 rounds:

10 SGL DB squats

30 Single unders

12 Russian KB swings

Workout Of the Day

Back Squat

For 20 minutes find your 1 RM Back Squat.

* Beginners: 5 sets x 5 reps ,every 2:30 minutes

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

40 Double Unders

12 RKB Swings

7 Front Squats

Rx 115/75 16kg/12kg

Rx+ 135/95 24kg/16kg

Scaled Version

Metcon (No Measure)

9 Min AMRAP

40 Single Unders or Jumping Jacks

12 RKB Swings

7 DB or EB Front Squats

* Lower weights