CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Med Ball Run

Mobility: chest, hips and calves

Push up warm up:(2 sets)

5 Negative (5s going down)

5 Knee push up

5 Strict Push ups

60s Plank Hold

Workout Of the Day

Metcon (No Measure)

Strict Ring Rows

5 sets x 30 seconds on 1 Min off

*Each working set should be max reps

Metcon (Time)

For Time

3 Rounds

200m KB Run

30 Air Squats

20 Hand Release Push Ups

100 Double Unders

Rx 24kg/16kg

Rx+ 32kg/24kg

Scaled Version

Metcon (No Measure)

For Time

2 Rounds

200m KB Run

30 Air Squats

20 Hand Release Push Ups

100 Single Unders

* lower weights