WOD

Hilltop CrossFit – WOD

WARM UP

Dynamic Warm up

– Upper

– Lower

– T-spine

5-10mins on squat therapy

STRENGTH

Back Squat (5-5-5-5-5)

Aim for 75% across all sets

STRENGTH CONDITIONING

A: Metcon (Weight)

3 rounds

20m sled push AHAP
Go heavy but you must keep moving for the entire 20m

B: Metcon (AMRAP – Reps)

3 rounds

Max strict pull ups
*10+ reps, use bands/rings rows as needed

*Superset A & B