CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Plate hops + Elbow Plank

Mobility: Lats, chest, calves

Pull Up Warm Up: 2 sets of 8 reps of each progression

8 Tight kipping swings

8 Tight kipping swings and pull to 90 degrees at the elbow

8 Pull up (hit 90 of the elbow and continue to pull in)

Workout Of the Day

Floor Press

Floor Press

Every 2:30 minutes

4 sets x 3 reps Heavy

2 sets x 7 reps Speed

*7 mins to build to heavy 3- stays same for sets

* Weight reduces to focus on speed

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

50 Double Unders

10 Pull Ups

10 Push Ups

Scaled Version

Metcon (No Measure)

7 Min AMRAP

50 Single Unders

10 Ring Rows

10 Knee Push Ups