Thursday WOD{7/2/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
Coach Led Down n Back
2 min Knee Plank
1 min/side wall slides with foam roller
15 Air Squats
Metcon
Metcon (AMRAP – Reps)
12 Min to Complete:
3×10 KB Screwdrivers
3x ME Strict Pull-ups
3×5 Half Kneeling Windmills
*Put # of pull-ups in Wodify
Metcon (Time)
15 minutes to practice movement of your choice with coach: then-
21-15-9
HRPU
Goblet Squats (53/35)
* 5 min cap
Cash-Out
Practice Tire Flips