CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m + 30 RKB Swings

Mobility: Shoulders, lats, lumbar

spine

Bar MU warm up: (2 sets)

10 Tension swings

5-5 Hips to bar

1-3 Bar mu or C2B

Workout Of the Day

Push Press

Every 2 minutes for 7 sets

2 Tempo Push Press @75% of 1rm

* Pausing 2 seconds in dipped position

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
* Scaled down BMU to C2B or Pull-ups

Scaled Version

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.