WOD


Hilltop CrossFit – WOD

WARM UP

2-3mins bike or row (increase pace each min – start easy!)

–then–

2-3 rounds: 10 medal clean, 5 muscle up transition (+ jumping ring dip), 5 broad jump, 5 SLOW TIGHT pass through

SKILL

10mins on muscle up skill

Also spend a few mins finding your workable scaling option

CONDITIONING

Metcon (3 Rounds for reps)

21mins (3 x 7min AMRAP)

Row 1000m

Max muscle ups

Run 1000m

Max cleans (80/50)

Air bike 85/60 cals

Max wall balls (9/6)
Perform as:

1) AMRAP 7min: row 1km + max rep ring muslce up in remaining time

2) AMRAP 7min: run 1km + max rep power clean in remaining time

3) AMRAP 7min: air bike + max rep wall ball in remaining time

Goal: row, run, bike done by 5min mark in each interval

POST WORKOUT

Couch stretch 2mins /side

Banded tri/lat stretch 90sec /side