17/02/2016

Hilltop CrossFit – WOD

STRENGTH

Metcon (Weight)

Every 2mins for 20mins

Deadlift & strict pull up

Mins 0, 4, 8, 12, 16: 5 deadlifts at 75% – build to 85%

Mins 2, 6, 10, 14, 18: 8 – 12 strict pull ups (add weight or use bands to hit rep range)

LEVEL 2

Do 5 bar facing burpees before each set of deads and 10sec air bike SPRINT before pull ups

MOBILITY

ROMWOD (No Measure)

10-20mins stretching