14/12/2015


Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

EMOM for 10mins

Odds: Shoulder mobility/activation

Evens: # of perfect pull ups OR skill development

LEVEL 2

3 sets unbroken C2B (capped at 15)

Rest 1min only between

POWER

Broad Jump (5 x 3 max distance)

CONDITIONING

Metcon (AMRAP – Reps)

1min for MAX reps on each

Double unders

Thrusters (20/15)

Bar facing burpees

Wall Balls (9/6)

Box jump overs

Push press

Metcon (AMRAP – Reps)

LEVEL 2

1min for MAX reps on each

Double unders

Thrusters (42.5/30)

Bar facing burpees

Calorie row

Wall Balls (9/6 to 11/10′ tgt)

Calorie air bike