23/05/2016


Hilltop CrossFit – WOD

MOBILITY

2-3 parts of the body that need attention (No Measure)

Posterior chain (Lat, lumbar, glute, hamstring) mobility & activation

STRENGTH

Metcon (Weight)

EMOM for 20mins

Min 1: 3 deadlifts @ 80%

Min 2: 3 bar muscle ups (sub 3 strict pull ups + 5 push ups)

LEVEL 2

Min 1: 5 deficit deadlifts @ 75-80% (20kg plate)

Min 2: 3 ring muscle ups + 1 ring dip at top of each muscle up