Hilltop CrossFit – WOD
WARM UP
Tabata skipping drills (practice singles, running, crossovers, double unders, etc)
–then–
EMOM 8mins
Odd: 15sec beat swing, 6 leg ext. hip rocks
Even: 6 wall ball, 5 ring rows
CONDITIONING
A: Metcon (Time)
10 DB thrusters (20/15)
50 double unders
8 DB thrusters
40 double unders
6 DB thrusters
30 double unders
4 DB thrusters
20 double unders
2 DB thrusters
10 double unders
7min cap
B starts at 10min mark
B: Metcon (Time)
15 C2B pull ups
15 cal row (18cal male)
12 C2B pull ups
12 cal row (15cal)
9 C2B pull ups
9 cal row (12cal)
6 C2B pull ups
6 cal row (9cal)
3 C2B pull ups
3 cal row (6cal)
10min cap
Rx+ 10-8-6-4-2 bar muscle up
POST WORKOUT
Walk, jog, ride, row 5mins