WOD


Hilltop CrossFit – WOD

WARM UP

Dynamic running drills: High knees, butt kicks, Carioca, toy soldier, skipping, spiderman crawl, etc

–then–

EMOM x 8

Min 1: 3/3/3 RDL, deadlift, banded good morning (Increase weight every round)

Min 2: 5 dynamic calf box jumps, 7/7 mountain climbers

CONDITIONING

Metcon (Time)

21 deadlifts (70/45)

Run 400m

15 deadlifts (85/55)

Run 400m

9 deadlifts (100/65)

Run 400m

POST WORKOUT

Easy Row, ride, jog, walk to 20mins on clock

–then–

3 x 10-15 GHD sit ups (if this is an intro – only go to parallel, if experienced – 2-3sec lower & 2-3sec raise)