WOD

Hilltop CrossFit – WOD

WARM UP

3 way hip stretch x 3 /side

Then, 2 rounds

5 DB windmill /arm (increase weight on 2nd rnd)

5 inchworm + push up

1min psi/contra deadbugs

100 singles

SKILL

Spend time on rope climbing and double under technique

CONDITIONING

2017 Regionals Workout 3 (Time)

30m DB OH Walking Lunge (25/15)

100 Double Unders

50 Wall Balls (9/6)

7 Rope Climbs

50 Wall Balls

100 Double Unders

30m DB OH Walking Lunge
20min cap

COOL DOWN

Couch stretch 2mins /side

Foam roll/mash calves