Hilltop CrossFit – WOD

8:30am WOD only on Good Friday

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WARM UP

Easy Bike, Row or Jog 3-5mins

–then–

Roll/Smash IT Bands, Quads, Hips 2-3 min

–then–

3 Way Hip Stretch x 3 /side

STRENGTH

A: Back Squat (1 x 20)

10mins to warm up, then 1 attempt only for your 20RM for the day

B: Back Rack Lunge (10-10-10 each leg)

C: Good Mornings (15-15)

POST WORKOUT

Couch Stretch 2mins /side

Foam Roll Glutes/Hamstrings 2mins /side