Tuesday WOD{12/1/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
4min, 15 sec each:
Jumping Jacks
Squats
Push-ups
Mountain Climbers
Correctives
2min Slingshot Squat
-then-
2min Front Rack Stretching
-then-
1×20 Glute Bridge
2×10 Monster Walks / Per Side
Metcon
Metcon (Weight)
4 Rounds for Weight:
4 Back Squats
-rest-
1 Front Squat
-rest-
*BS & FS Weight must be same weight each round.
**Score is the weight used on heaviest successful set of 4 back squats & 1 front squat
Cash-Out
Metcon (Time)
With a Partner
For time:
2000m Row
*Partners must switch every 500m, and cannot switch before 500m.