CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders, lats, front rack

3 Rounds

5 Burpee pull ups

10 Goblet squats

10 EB Hang power cleans

Workout Of the Day

Metcon (No Measure)

GYMNASTICS WORK

Every 2:30 minutes for 5 sets

Opt 1: 5 Strict TTB + 5-10 Kipping TTB

Opt 2: 5 Strict Leg Raises + 5 -10 Half TTB

Opt 3: 5 Strict K2C + 5-10 Kipping K2C

Metcon (Time)

For Time (15 min cap)

3 Rounds

50 Goblet Squats

5 BMU / C2B

10 Hang Power Cleans

Rx 24kg/16kg 115/75 (C2B/PU)

Rx+ 24kg/16kg 135/95

Scaled Version

Metcon (No Measure)

For Time (15 min cap)

2 Rounds

50 Goblet Squats

5 Challenging Ring Rows

10 Hang Power Cleans

* Lower weights