Friday WOD{12/4/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
5min AMRAP
20 Jumping Jacks
15 Air Squats
10 Ring Rows
5 Inch Worms
2min Static Hang
Correctives
2min Banded Wall Walks
Metcon
Metcon (Time)
3 Rounds of:
10 C2B Pull-ups
10 Front Squats (135, 95)
10 Burpees
*Rx+ (165, 115)
*12min cap
Cash-Out
500m Rest & Recovery Row
-then-
Foam Roll