Hilltop CrossFit – WOD
WARM UP
SKILL/STRENGTH
3 rounds for quality
10 strict pull ups
5 low ring transitions + 5sec hold at bottom of dip (false grip maintained, feet under rings)
CROSSFIT
Metcon (Time)
5 rounds
20 wall balls (9/6)
10 hang power cleans (70/45)
15min cap
POST WORKOUT
Walk 400m
Foam roll quads 2mins /side
