Hilltop CrossFit – WOD

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WARM UP

1min each: crab walk hold, pillar, abmat sit up

45sec each

30sec each

15sec each

Rest as needed between rounds, no rest between movements

PARTNER WOD

Metcon (Calories)

2 rounds

200m farmers carry (24s/16s)

100m doble KB front race carry

50m single arm farmers carry R

50m single arm farmers carry L

10 double KB cleans
Partner 1 works on an exercise, partner 2 rows for calories then switch

Continue until each partner has completed 2 rounds of the carries and clean & jerks

POST WORKOUT

Foam roll upper back/lats 2-3mins

Foam roll hamstrings 90sec /side