Monday WOD{12/15/14}

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

1 minute plank

21-15-9 Jumping jacks, walking lunges

1 minute plank

Weightlifting

Back Squat (5×5 Build into a heavy set of 5)

Metcon

Metcon (AMRAP – Reps)

2 Minutes Max effort: Front Squat (115/75)

2 minutes max effort Push-ups

2 minutes Max effort V-ups

2 minutes max effort burpees over the bar

Cash-Out

Foam Roll Quads