CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Wallballs + Burpee no jump

Mobility: Lats, hips and front rack

Hang Squat Clean Warm Up: (2 sets)

5 Barbell DL

5 Hang power cleans

5 Hang squat clean

Workout Of the Day

Front Squat

Front Squat

Every 2:30 minutes for 5 sets

Front Squat

3 sets x 3 reps @80% of 1rm

2 sets x 7 reps @65% of 1rm

Metcon (Time)

For Time

5 Hang Squat Cleans

15 Bar Facing Burpees

25 C2B Pull Ups

15 Bar Facing Burpees

5 Hang Squat Cleans

Rx 125/85 pull-ups only

Rx+ 155/105

Elite: 175/115

Scaled Version

Metcon (No Measure)

For Time

5 DB Hang Squat Cleans

15 Squat Thrust

25 Ring Rows

15 Squat Thrust

5 DB Hang Squat Cleans