WOD

Hilltop CrossFit – WOD

WARM UP

Banded hammy stretch 2mins /side

–then–

3 Rounds: 5/5 SA Russian KB Swing (light), 5/5 KB windmill/side, 10 box step up

SKILL

10mins on KB Snatch intro/technique

CONDITIONING

Metcon (Time)

17.1.2

10 KB snatch (24/16)

15 burpee box jump overs (60/50)

20 KB snatch

15 burpee box jump overs

30 KB snatch

15 burpee box jump overs

40 KB snatch

15 burpee box jump overs
20min cap

KB snatch is done 5R/5L for set of 10, 10R/10L for set of 20, etc…

POST WORKOUT

Lumbar spine/pelvic distraction 3mins

Couch stretch 90sec /side