WOD


Hilltop CrossFit – WOD

WARM UP

2mins deep squat hold (1min w/ light KB, 1min without – try to maintain a neutral spine and avoid falling)

–then–

2mins banded front rack stretch /side

–then–

2mins bike or row (moderate to hard pace)

STRENGTH

Hang Clean + Front Squat (7 x 1 + 2 )

Start @ 60% clean and aim to increase to a heavy single for the day

CONDITIONING

Metcon (AMRAP – Reps)

Tabata ball slams (20/15lb)
GO HARD!!!