Thursday WOD{12/04/14}
Louisville, Main – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
“Pizza Box” game
Skill
3 X 10 Scapula Push-ups
3 X 10 Band Face Pulls
Metcon
Rotating 30 Minute EMOM:
Metcon (Calories)
30 sec of Calorie Row
Metcon (AMRAP – Reps)
30 sec of T2B
Metcon (AMRAP – Reps)
30 sec of Jumping Lunges
* Total reps for each movement is score
Cash-Out
Do Your Math
Lax ball on Scapulas