CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Plate hop warm up game:

3 rounds

20 seconds on 2 foot hop on plate 2 foot off.

Max reps in 20 seconds x 3 rounds

Mobility: Shoulders, calves

3 rounds:

7 Single arm DB strict press (R+L=1)

5 broad jumps

20 Scorpion Stretch

I. Strength

Metcon (No Measure)

1-20 minutes

Learn how to do Kipping Handstand Push-ups

20-25 minutes application

EMOM in 5 minutes

3-5 Kipping HSPU OR

10 Shoulder Taps OR

20s Handstand Hold

II. Workout Of the Day

Metcon (Time)

For Time (12 min cap)

20 Box Jump Overs

10-8-6-4-2 Seated DB Press

Rx 30/15 24″/20″

Rx+ 35/20 24″/20″