Hilltop CrossFit – WOD
WARM UP
2 rounds: Row, Jog or Bike 1min, 10 Reverse Grip Press, 10 Band Good Morning, 10 Push Up
–then–
Shoulder Maintenance – 2-3 rounds: 15 scap push ups, 15 banded pull apart, 10 lying Ws, 10 0-45-90 shoulder raises, 20-30sec shoulder ext. stretch
CROSSFIT
Metcon (Time)
15 push jerks (70/45)
10 power cleans
30 bar facing burpees
10 power cleans
15 push jerks
12min cap
Choose weight that is challenging, a guide would be doing the 15 push jerks in 2-3 sets. If you heavier than 70/45, this is Rx+
ACCESSORY
Weighted sit up
3 x 20 (feet anchored)
