CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders, front rack, glutes and hips

Clean warm up: 2 sets

5 Barbell clean Deadlift

5 Hang power cleans

5 Hang squat cleans

Workout Of the Day

Push Press

Every 1:30 minutes for 8 sets

Push Press

2 reps @ 85% of 1RM

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

10m DBL DB Front Rack Lunge

3 Burpee Bar Muscle Ups

2 Mins Rest

Rx 20/25 Burpee Pull-ups

Rx+ 35/25 Burpee C2B

Elite: 50/35 as prescribed

* 2 tile boxes = 1 rep

Metcon (Weight)

3 Mins to find 1RM

Squat Clean + Hang Squat Clean

Scaled Version

Metcon (No Measure)

6 Min AMRAP

10m DBL DB Front Rack Lunge

3 Burpee to Target