CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Quads + Shoulders

2 Rounds

14m Bear Crawl

14m Crab Walk

10 Iron Cross Stretch

10 Fire Hydrants

10 Scorpion Stretch

Workout Of the Day

Front Squat

Every 3 minutes for 5 sets

3 reps Front Squats

* Increasing weight

Power Snatch

Every 30s for 10 sets

2 Power Snatch @ 50-70% of your 1 RM

* Steady weight

Beginners: 2 Hang Power Snatch

Power Clean

Every 30s for 10 sets

2 Power Clean 50-70% of your 1 RM

* Steady weight

Beginners: 2 Hang Power Cleans