Hilltop CrossFit – WOD

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WARM UP

***3 Way Hip Stretch*** x 3 each side

–then–

3 Rounds: 10 Reverse Ball Toss, 5 Jumping Pull Up on Rope, 5 Knees to Elbow on Rope

SKILL

10mins on rope climbing skill/practice

CROSSFIT

Metcon (Time)

2 rounds

28 front squats (60/40)

7 rope climbs
Goal is <14mins. 15min cap

POST WORKOUT

Couch stretch 2mins /side

Roll quad, hip flexor, ITB 2mins /side