Hilltop CrossFit – WOD

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WARM UP

3 Way Hip Stretch x 3 each leg

–then–

2-3 Rounds: 3 Beat Swing + 1 Pull Up + 3 Beat Swing, 7 Goblet Squat, 10 Shoulder Taps, Jog vacant block

SKILL

10mins to find a suitable but challenging HSPU version

OR

10mins on kipping HSPU technique

CROSSFIT

Metcon (Time)

1200m run

–then–

12 rounds

4 HSPU

8 CTB pull ups

12 air squats
25min cap

Any reps not completed, add to 25mins, this is your “score”

POST WORKOUT

Banded Shoulder Stretch 90sec /side

Pigeon Stretch 90sec /side