WOD

Hilltop CrossFit – WOD

WARM UP

Bike, row, or jog 5mins

–then–

3 rounds: Burgener Warm up (barbell)

CONDITIONING

Icon 4 (Time)

Run 2.4km

120 Double unders

100 Air squats

80 Pull ups

60 GHD sit ups

40 Clean & Jerks (50/35)

20 Strict HSPU
45min cap

Rx+ C2B pull ups, strict deficit HSPU (10/5cm)

POST WORKOUT

Foam roll upper back and Lats 2-3 mins