CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Med Ball Run

Mobility: Hips, Glutes, Quads

3 rounds:

5 Push ups

10 Wall Balls

12 mountain climbers

I. Strength

Front Squat

Front Squat

Front Squat

Every 2 minutes

3 sets x 2 reps @ 87.5%

2 sets x 1 rep @ 90%

2 sets x 5 reps @75%

II. Workout Of the Day

Metcon (9 Rounds for reps)

EMOM 3 mins x 3 rounds

20 Wall Balls

Rx 14/10

Rx+ 20/14

* 1 min rest every 3 rounds

* Score is total number of wall balls completed over

9 mins work

eg: 180 maximum score available