Foothills CrossFit WOD

Warm Up:

Burgener Warm Up

Samson Stretch

5 each x 2

OHS (PVC)

Sit Up

Back Extension (GHD or ABMAT)

Pull Up

Dip

Buy in:

12 Burpees

Practice Muscle Ups

WOD:

5 rounds for time:

10 Toes to Bar

10 Ball Slams 20/15

50 Double Unders

100m Run (To white trailer and back)

Cash out:

Stretch

All workouts will be scaled to your individual fitness level.