Friday WOD{12/05/14}
Louisville, Main – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
3 rounds: 10 air squats, 5 star jumps, 2 inchworms
Weightlifting
Shoulder Press (5×5 Build into a heavy set, then maintain)
Metcon
Metcon (AMRAP – Reps)
Alternating Tabata:
Strict HSPU
Straight Legged Sit-ups
* Rest 3 minutes then..
Metcon (AMRAP – Reps)
3 minutes of DU
Cash-Out
Do Your Math
Banded OH Distraction