WOD


Announcements

Welcome to Regionals Week! This weekend is the Pacific Regional held in Wollongong, NSW so as a bit of fun (and of course a little test) we will be doing most of the Regional events.
DO NOT STRESS about the movements or workouts you’ll see this week. We will always make every workout achievable for every member of Hilltop! Why? Because the movement needs of an Olympian and your Nanna differ by degree not kind…

Hilltop CrossFit – WOD

WARM UP

Jog 400m

Then, 3 rounds (8mins)

15 banded pull aparts

15 scap push ups

10 spiderman

SKILL

Spend time working on strict HSPU and variations, and C2B pull ups and variations

CONDITIONING

2017 Regionals Workout 1 (Time)

Run 1200 m

— then —

12 rounds

4 Strict Handstand Push-ups

8 Chest-to-bar Pull-ups

12 Air Squats
25min cap

COOL DOWN

Foam roll t-spine/lats

3 x 30sec tip n’ tuck