Friday WOD{7/17/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
400m Run
20 Glute Bridge
20 Goblet Squat
Weightlifting
Back Squat (3×6)
*superset with banded wall slides 5/side
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*12 minute cap
Cash-Out
Coach-led Stretches