Friday WOD{11/27/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
2 mins jump rope
Monster walks
20 glute bridges
Weightlifting
Back Squat (70%x3, 75%x3, 80%x3, 85%x3)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
12min AMRAP of:
Partner A: Completes 250m Row
Partner B: Completes AMRAP of:
10 Alt DB Snatches
10 Box Jump Overs (24, 20)
10 Burpees
*Partner A picks up where partner B left off. Continue rotating until end of AMRAP.
*Can use 2 DBs if guy/girl team.
Cash-Out
Coach-led Stretches