WOD


Hilltop CrossFit – WOD

WARM UP

Banded front rack stretch 90sec /side

–then–

Easy EMOM 6mins

Min 1: 10 air squat + 5 push up (elevated as needed)

Min 2: 45sec Double under practice OR 10 kip swings on rings

STRENGTH

Front Squat (10-10-10)

*60% across all sets

*Lifting every 3mins

CONDITIONING

Metcon (AMRAP – Reps)

EMOM for 16mins

Min 1: 7 wall balls (9/6) + 7 burpees + max double unders in remainder

Min 2: Rest

POST WORKOUT

Couch stretch 2mins /side

Lx ball Pec smash 90sec /side