CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Row

5 Inchworm Push-ups

20 Double Unders

Mobility: Hamstrings, glutes, forearms

Workout Of the Day

Metcon (No Measure)

Every 3 minutes

Back Extensions from the box

4 sets x 12 reps

* by partners, add abmat if necessary.

* P1 holding P2’s legs while working.

Scaled:

– Supermans

Metcon (Time)

FOR TIME (Cap 18 Minutes)

21-18-15-12-9-6-3

Thrusters

Lateral Burpee over bar

Rx 65/45

Rx+ 75/55

Scaled Version

Metcon (No Measure)

FOR TIME

21-18-15-12-9-6-3

DB Thrusters

Squat Thrust

* Lower weights