26/08/2015


Hilltop CrossFit – WOD

Warm-up

4 x

100m Row

10sec HS Hold

20sec Tip & Tuck

10 High Knee – Lunge – Rotate

Weightlifting

Overhead Squat (Find a heavy 3 for the day (10mins ONLY))

Then: Every 30sec for 4mins – 1 OHS @ heaviest 3 for the day

Metcon

Metcon (Time)

Ascending Ladder of rope climbs 1,2,3,4,5

7 Box Jumps

1 Rope Climb OR 10sec Hollow Hold

9 KB Swing (24/16)
1st round = 1 rope climb / 10sec hollow

2nd round = 2 rope climbs / 15sec hollow

3rd round = 3 rope climbs / 20sec hollow

etc…

*If you can get at least 2 bites up and come down 100% safely, DO ROPE CLIMBS