WOD


Hilltop CrossFit – WOD

WARM UP

Row, bike, jog 4-5mins

–then–

3 Rounds: 10 reverse Lunge, 15-20sec handstand hold, 10 monster band air squat, 10 reverse grip press

WARM UP/SKILL WORK

10mins working one of the following in SMALL sets (hint: these will be in HG5!)

1) jumping pull up

2) kipping/butterfly pull up

3) kipping/butterfly C2B pull up

STRENGTH CONDITIONING

Metcon (Weight)

Every 2mins to fail

5 C2B pull ups

3 thrusters

*increase weight of thruster each round
Start at 60% of you heavy 3 thrusters from last week.

Males add 5kg each rnd, ladies add 2.5kg each round

POST WORKOUT

Foam roll lats/quads 2-3mins /side