Tuesday WOD{8/4/15}
Louisville, New Albany – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
400m Run
2 Rds:
5/side T-spine Rotations
5 inchworms
Weightlifting
Shoulder Press (10 min to build to heavy set of 3)
* then every 90 seconds do 3 at 75% of that heavy 3 for 3 sets.
Metcon
Metcon (AMRAP – Reps)
3 minutes: run a 200 m sprint, AMRAP Pull-ups
Metcon (AMRAP – Reps)
3 minutes: run a 200 m sprint, AMRAP Push-ups
Metcon (AMRAP – Reps)
3 minutes: run a 200m sprint, AMRAP RKBS (53/35)
Cash-Out
Coach-led Stretches