Foothills CrossFit WOD

MWOD:
Episode 70 from Kelly Starrett's blog

Warm Up:
3 min DU's, 10 PVC dislocates, 10 reverse grip dislocates, 10 bow & bend, 10 torso rotation, 10 side bend w/ pvc, 10 hip circles,10 kossack, 10 walking spiderman lunge, 10 inchworm w/ upward facing dog across mat.

WOD:
3 Rounds for Time:
15 Manmaker 25#/15#
30 Box Jump 24"/20"

Core Work:
3x10 Barbell Roll-outs




All workouts will be scaled to your individual fitness level.