Foothills CrossFit WOD

Warm Up:
1min Light Wall Ball
1min Double Under
1min Row

Then...

7 each:
Arm Circles
Arm Swings Palms Down
Arm Swings Palm Up
Over & Back
Torso Rotations
Bend Torso Rotations
Iron Cross
Scorpion
Heel-Toe
Spider-man Lunge
Plank to squat
Inch Worn to Cobra
Jumping Squats
Jumping Lunge

Then...

With Empty Bar, 5 Reps Each:
Back Squat
Press Behind Neck
Front Squat
Push Press
Good Morning
Push Jerk Behind Neck
Stiff Legged Dead Lift
High Hang Muscle Clean
Hang Power Clean
Hang Clean

Then...

2min Shoulder Band Stretch

WOD:
10min Skill Work

Then...

Work up to max height box jump.

Then...

AMRAP 8 min:
8 Power Cleans 135/95
8 HSPU (On wall, stack abmat/bumpers as needed)

All workouts will be scaled to your individual fitness level.