Hilltop CrossFit – WOD
WARM UP
Banded Shoulder Stretch 90sec /side
–then–
Easy AMRAP 6mins: 15m High Knees, 15m Butt Kicks, 5 Muscle Clean, 5 BTN Snatch Grip Push Press, 5 Good Morning
STRENGTH
A: Split Jerk (1-1-1-1-1-1-1)
Lifting every 90secs
B: Single Arm Dumbell Press (10-10-10 /arm)
Alternating arms, one arm is working while the other holds the DB on top of the shoulder
C: Single Arm Dumbell Bent Over Row (10-10-10 /arm)
Alternating arms, one arm is working while the other holds the DB at the top of the row
SUPERSET B & C
POST WORKOUT
Shoulder maintanence: 2-3 rounds
15 scap push ups
15 banded pull aparts
10-15 lying Ws
10 0-45-90 shoulder raises
