CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

3 mins DU practice

Mobility: Shoulders, Hips, glutes

3 rounds:

8 med ball cleans

20 mountain climbers

20 second squat hold

I. Strength

Overhead Squat

Every 2:30 minutes for 5 sets

Overhead Squat

5 sets x 8 reps @ 60-70% of 1RM

* Steady weight

II. Workout Of the Day

Metcon (Time)

3 Rounds For Time (12 min cap)

300m Row

30 Wall Balls

90 DU

Rx 14/10 | 3x SU

Rx+ 20/14