CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row + 15 Burpee Broad Jumps

Mobility: Shoulder, hips & Ankle

2 Rounds:

10 Squat Pass through

10 Sots Press Snatch

10 Iron Cross Stretch

5 PVC Overhead Squat 5s going down

Burgener Warm-up

I. Weightlifting

Metcon (Weight)

Every 3 minutes for 5 sets

3 High Hang High Pull

3 Hang Squat Snatch

6 Overhead Squat

* You may increase weight with proper form practice technique

* Goal is to do it unbroken

* Score will the weight of your last unbroken set.

II. Workout Of the Day

Metcon (Time)

FOR TIME

Sprint 300m Row

50 Thrusters

Rx 45/35