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