Foothills CrossFit WOD

MWOD:
1:30 Elbow Band Stretch
1:30 Wall Quad Stretch
1:30 Spiderman

Warm Up:
High Knee Skips, Halfway to curb
Fanny Wackers, other half to curb
Run back to box
Frog Hops down mat and back
Bear Crawl down mat and back

Strength:
Overhead Squat 4x4 @ 87% of max, sets across

WOD:
2 min Squat Cleans
1min rest
2 min Pull Ups
1min rest
2 min Row for calories

Score is reps + calories


All workouts will be scaled to your individual fitness level.