WOD


Hilltop CrossFit – WOD

WARM UP

Row, ride and shoot the shit – 3mins

–Then–

2mins foam roll calves /side

–Then–

3 Rounds

5/5 box step up with dynamic knee raise

10 dynamic “calf” box jumps

5 bent over rows, 5 RDL, 5 hang muscle clean, 5 thrusters

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

7 mins

7 Hang power cleans (70/40)

14 Box jump overs (70/60)
Goal +5 rounds

POST WORKOUT

Walk 400m

Lx ball hamstring smash 2mins /side

Accum 40 Lx ball snow angels