CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulder + Quads

2 rounds:

10 Kipping Swings

10 Hollow Rocks

5 Plyo Push-ups

10 Scorpion Stretch

10 DB Thrusters

10 Cat and Cows

20 Double Unders

Workout Of the Day

Metcon (No Measure)

Every 90s for 9 sets

Opt 1: 3-5 Kipping Handstand Push-ups

Opt 2: 3-5 Seated DB Strict Press

Opt 3: 3-5 Pike Push-ups on the box

Opt 4: 3-5 Negative Push-ups

Opt 5: 3-5 Strict Push-ups

Metcon (Time)

FOR TIME

15 Thrusters

15 Pull-ups / Jumping Pull-ups from the floor

12 Thruster

12 Chest To Bar / Pull-ups

9 Thrusters

9 Bar Muscle-ups / Chest To Bar

Rx 95/65 (PU>PU>C2B for both M & F)

Rx+: 115/75 As prescribed

Scaled Version

Metcon (Time)

FOR TIME

15-12-9

DB Thrusters

Ring Rows