CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Squats, hanging knee raises, broad jumps, Russian KB swings (2 sets total)

Mobility: Shoulders, front rack, hamstrings

Barbell warm up: 2 Rounds

10 Barbell good mornings

7 Front squats

4 Push press

Workout Of the Day

Power Clean

BARBELL COMPLEX

Every 2:30 minute

1 Power Clean

2 Front Squats

3 STOH

* 7 mins to build to heavy weight for complex

* Steady heavy weight

Metcon (Time)

For Time (10 min cap)

2 Rounds

30 Burpees to Target

30 RKB Swings

15 Box Jump Over Overs

15 TTB

Rx 24kg/16kg 24″/20″

Rx+ 32kg/24kg 24″/20″

Scaled Version

Metcon (No Measure)

For Time

2 Rounds

30 Squat Thrust

30 RKB Swings

15 Step Over Overs

15 Knee Raises

* Lower weight on RKB