Friday WOD{5/1/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
400m Run
Correctives:
Shoulder Sweep- 1 min each arm
Scapula Push-ups- 30 on, 30 off x2
Weightlifting
10 minutes to complete:
Bent Over Row (4X10)
Floor Press (4X10)
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM X 14
30 DUBS (30 singles)
8 RKBS (70/53)
Cash-Out
Coach-led Stretches