Foothills CrossFit WOD

MWOD:
2min spiderman
2min flat back on ground. Both arms overhead to floor without back extension
(if back extends, then lower arms just to point where back is still flat/neutral. Hold for a second, then back down.)

Warm Up:
Partner warm up:
250m Row/box jump
15 wall ball/jumping jacks
15 superman/hollow rock

WOD:
AMRAP 12min:
12 Pullups
12 Thrusters 95/65
12 Burpees


All workouts will be scaled to your individual fitness level.