WOD


Hilltop CrossFit – WOD

WARM UP

Bike or row 3mins

–then–

3 Rounds: 5 muscle up transition, 3-5 ring dips/push ups, 2 wall climbs, 5 KB SDHP, 5 RKB swings

WARM UP/SKILL WORK

10mins to find a WORKABLE & MAINTAINABLE scaling option for muscle ups and HSPUs

OR

10mins working on 1-2 muscle ups and 1-2 HSPUs for efficiency

CONDITIONING

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
KB swings: 32/24kg

POST WORKOUT

Roll/smash glutes, hammies & t-spine 3mins /side