Friday WOD{7/24/15}
Louisville, New Albany – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
400m Run
30 Glute Bridge
1 Min Plank
15 Goblet Squat
Weightlifting
Back Squat (4×6)
*Supeset with 10 Foam Roller Wall slides
Metcon
Metcon (Time)
3 rounds for time:
20 RKBS (53/35)
20 Box Jumps
200 m run
* 10 min cap
Cash-Out
Coach-led Stretches