WOD


Hilltop CrossFit – WOD

WARM UP

Easy jog 800m (if you plan to walk, do 600m)

–then–

EMOM for 6

1. 10 pass throughs + 10 reverse grip press

2. 5 inchworm + 3 scap push ups

3. 5 BOR, 5 hang muscle clean, 5 good mornings

CONDITIONING

Deliverance (Time)

Row 200 calories

*EMOM 12/10/8/6/4/2/2/2/etc burpees over the rower
Scaled and Masters 47+ can step over the rower

There is no time cap for this workout

*Note – the burpees are a “buy in” to be able to row in that minute, if an athlete is unable to complete the burpees within that minute (ie it takes them 1:15sec to complete 12 burpees) then they will be required to rest until the timer reaches the next minute then complete that minutes burpees (in the example here it would be 10 burpees). If that is completed within a minute they can row the remainder of that minute. Every minute in which you get on the rower must start with burpees

POST WORKOUT

Pigeon stretch 90sec /side

Flag pole stretch accum. 2mins