CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: Hollow hold + Air squat

Mobility: Lats, chest, hips

2 sets

10 Scapula Pulls

10 Squat hold PVC Pass through

10 Iron Cross Stretch

10 Cat and Cows stretch

Workout Of the Day

Metcon (No Measure)

Midline Work:

Accumulate 2 Min Hanging L-sit

Metcon (AMRAP – Reps)

AMRAP for Reps

15 Min EMOM

5 Pull Ups

8/5 Push-ups

ME Barbell Back squats (45/35)

*Score is total number of back squats

*Athletes may miss a round when need

Scaled:

– Ring rows

Scaled Version

Metcon (No Measure)

AMRAP for Reps

15 Min EMOM

5 Ring Rows

8/5 Knee Push-ups

ME Air squats

*Score is total number of back squats

*Athletes may miss a round when need