CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Quads + Front Rack Pos

2 Rounds:

14m Bear Crawl

14m Crab Walk

5 Hindu Push-ups

10 V-ups

10 Ring Rows

28m Butt Kicks

Workout Of the Day

Front Squat

For 15 Minutes get 1 RM Front Squat

Rep Scheme guide

5 reps @ Empty Bar

5 reps @ 30-40%

3 reps @ 50%

3 reps @ 60%

3 reps @ 75%

1 rep @ 80%

1 rep @ 90-100%

1 rep @ 95-105%

Beginners: 5 sets x 5 reps every 2:30 minutes

Metcon (AMRAP – Rounds and Reps)

Team of 2:

AMRAP in 12 Minutes

10 Synchro TTB

10 Caterpillar Push-ups

28m Wheel Barrow

Rx: Knees to Chest

Rx+: As prescribed

* 14m = 10 reps

* Share load, can switch anytime

Scaled Version

Metcon (No Measure)

Solo:

AMRAP in 8 Minutes

10 Sit-ups or Lying feet touches

10 Knee Push-ups or Box Push-ups

28m Bear Crawl