CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Mobility: Front rack, hips, hamstrings

3 Rounds

10 Knee Raises

5 EB good mornings

5 EB hang power cleans

Workout Of the Day

Front Squat

Front Squat

Every 2:30 minutes for 6 sets

Front Squat

5 sets x 1 rep @ 90% of 1RM

1 set x 10 reps @ 65% of 1RM

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP

7 TTB

5 Deadlift

3 Hang Power Clean

1 Hang Squat Clean

Rx 115/75

Rx+ 155/105

Scaled Version

Metcon (No Measure)

11 Min AMRAP

7 Knee Raises / Sit-ups

5 Deadlift

3 Hang Power Clean

1 Hang Squat Clean

* Use lower weights