01/06/2016

Hilltop CrossFit – WOD

WARM UP/SKILL WORK

Warm-up (No Measure)

Shoulder Health

– Plank rotations x 5-10 each side

– Shoulder taps x 5-10 each side

– SLOW scap push ups x 10

– Lateral crawling x 5m each side

– SLOW scap pull ups x 10

– SLOW beat swing x 10

– Ring push up / handstand hold x 15sec

REPEAT FOR 2 SETS

STRENGTH

A: Push Press (Find a heavy single in 5 attempts)

B: Push Press (10-10-10 @ 65% of single)

Focus on controlled, stable dip, launch off the chest with big leg drive and fast lock out

CONDITIONING

Metcon (Calories)

10 rounds

30sec max calorie row

Rest 90sec