Friday WOD{8/7/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
4 rounds:
15 sec jumping jacks
15 sec air squats
15 sec mtn climbers
15 sec jump squats
Weightlifting
Back Squat (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 – Rounds and Reps)
15 min AMRAP:
20 Calorie Row
25 Burpees
30 Air Squats
Cash-Out
Coach-led Stretches