CrossFit GreenHills – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

600m Row

Mobility: Shoulders + Quads + Wrist

2 Rounds

14m Burpee Broad Jump

14m Samson Lunges w/ Twist side to side

10 KB Thrusters

10 Iron Stretch

10 Shoulder Taps (5R5L)

Workout Of the Day

You may choose either Split Jerk or Push Jerk, depends on your skill.

For 15 Minutes – Increasing weight

* Start from the rack.

Split Jerk

Push Jerk

Metcon (Time)

FOR TIME (Cap 9 Minutes)

9-6-3

Clean and Jerk

21-15-9

Toes To bar

Rx 115/75

Rx+ 135/95

Scaled Version

Metcon (No Measure)

FOR TIME

9-6-3

Hang DB Clean and Push Press

21-15-9

Knee Raises / Sit-ups