WOD


Hilltop CrossFit – WOD

WARM UP

3 Rounds: 10 SLOW foam rolls on T-spine, 7 pass thru, 7 pvc OHS, 7/7 steps banded monster walk L/R, 7 goblet squats

STRENGTH

A: Back Squat (1-3-5-7-9)

10mins to work up to a heavy single. Then start the above rep scheme, lifting every 3mins.

Record all working sets in comments

POST WORKOUT

3 rounds

Lx ball scap smash 60sec /side

10 x 0-45-90 shoulder raises