CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Lumbar spine, hamstrings, T-spine, claves

3 Rounds:

5 Broad jumps

10 Barbell good mornings

12 Scorpions

Workout Of the Day

Deadlift

Every 2:30 minutes for 6 sets

Deadstop Deadlift

2 reps @ 85% of 3 RM

* Each rep reset

Metcon (Time)

For Time (10 min cap)

10-9-8-7-6-5-4-3-2-1

Deadlift

2-4-6-8-10-12-14-16-18-20

Box Jump Overs

Rx 115/75 24″/20″

Rx+ 135/95 24″20″

Scaled Version

Metcon (No Measure)

For Time (10 min cap)

10-9-8-7-6-5-4-3-2-1

Deadlift

2-4-6-8-10-12-14-16-18-20

Box Step Over

* Lower Weights