WOD

Hilltop CrossFit – WOD

WARM UP

Row, bike, jog 3mins

Then, 3 rounds

10 Banded good morning

5 roll over v-sit

10cal bike or row SPRINT!

Rest 30-60sec

CONDITIONING

2017 Regionals Workout 6 (Time)

30/25 Assault Bike Calories

20 Burpee Box Jump Overs (70/60)

10 Squat cleans (70/45)
8min cap

COOL DOWN

Ride, row, or jog easy pace till clock hits 15mins

Accumulate 3 rounds

20 abmat sit up

5-10 Nordic curls