Friday WOD{11/13/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
2 mins jump rope
Monster walks
20 glute bridges
Weightlifting
Back Squat (3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
10 KB Russian Twists (53/35)
20 walking lunges
Cash-Out
Coach-led Stretches