Foothills CrossFit WOD

MWOD:
2 min arm band stretch "ear in armpit"
2 min spiderman lunge

Warm Up:
3 min double unders
10 iron crosses
10 scorpions
10 plow to straddle
10 cossack
10 pass thrus

5 min skill practice

Strength:

Shoulder Press 4x4 @ 90% of max, sets across

WOD:

AMRAP 9min
12 front squat 135/95
21 lateral stick jumps


All workouts will be scaled to your individual fitness level.