CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row + 10 Burpee w/ Target

Mobility: Quads + Ankle + Lats

2 rounds:

14m Bear Crawl

14m Crab Walk

10 Kipping Swings

10 Cat and Cows

10 Ground to OH Plate

Workout Of the Day

Metcon (Time)

FOR TIME

100 squats

4 Rope Climbs

75 squats

3 Rope Climbs

50 squats

2 Rope Climbs

25 squats

1 Rope Climbs

Scaled Version

Metcon (No Measure)

FOR TIME

60 squats

4 Lying Rope Climbs or 12 Ring Rows

50 squats

3 Lying Rope Climbs or 10 Ring Rows

40 squats

2 Lying Rope Climbs or 8 Ring Rows

30 squats

1 Lying Rope Climbs or 6 Ring Rows