CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m run

Mobility: Lats, shoulders, hamstring and calves

3 rounds:

Rd 1- 5 kipping swings (Hollow and arch),

Rd 2- pull up progression,

Rd 3- 5 pull ups

10 mountain climbers

5 RKB Swings

I. Workout Of the Day

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Accessory Work

Metcon (No Measure)

Tabata (20s ON / 10s OFF)

Weighted Plank

Weighted Russian Twists