CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

GROUP WARM-UP:

3 Rounds:

12 Jumping Lunges

12 Russian KB swings

6 KB push jerk or DB Push Jerk (6R+6L)

Mobility: Shoulders, front rack, hamstrings

Barbell Warm Up:

2 sets

5 Hang muscle cleans

5 Front squats

5 Push press

Workout Of the Day

Clean and Jerk

Barbell Cycling:

Every 2:30 minutes for 7 sets

1 Power Clean +

2 Front Squats +

1 Jerk

* Increasing weight

Beginners: Use DB or EB

1 DB Hang Power Clean

2 DB Front Squats

1 Push Press

Metcon (Time)

For Time (7 min cap)

3 Rounds

30 Hand Release Push Ups

20m Single Arm DB OH Lunge

Rx 30/20

Rx+ 35/25

Scaled Version

Metcon (No Measure)

For Time (7 min cap)

3 Rounds

20 Knee Hand Release Push Ups

20m Lunges