Foothills CrossFit WOD

MWOD:
10 Regular Grip Dislocates
10 Reverse Grip Dislocates
2:00 min Wall Quad/Hip Stretch
2:00 min Wall Calf Stretch

Warm Up:
3rnds:
8 Squat
8 Superman's, 3 count hold
8 Inchworms
8 Behind the Neck Snatch Grip Push Press
8 Pull Ups

Squat assessment and push up test.

WOD:
Run easy 800m then start WOD once last runner is in.

10 min AMRAP
10 Ring Dips
10 Box Jumps 24/20
10 Overhead Squat 115/80
30 Double Unders


All workouts will be scaled to your individual fitness level.