Friday WOD{9/4/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
4 rounds:
15 sec jump jacks
15 sec air squats
15 sec mtn climbers
15 sec jump squats
Weightlifting
Back Squat (4×5 at 80%)
* super set with plank with reach 5/side
Metcon
Metcon (Time)
21-15-9
Goblet Squat
AKBS
* Every time you put the KB down you must do 8 burpees
* Score= time and weight used.
* 8 min cap
Metcon (Weight)
Weight used in Metcon
Cash-Out
Coach-led Stretching