Monday WOD{7/6/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
1 minute jumping jacks
2X 5 side plank rotations
10 Russian baby makers
Weightlifting
Front Squat (4×8)
Metcon
Metcon (Time)
For Time:
Cash-in: 400 m run
10-9-8-7-6-5-4-3-2-1 Burpees over the bar
-alternate with-
1-2-3-4-5-6-7-8-9-10 Cleans (135/95)
Cash-out: 400 m run
* 15 min cap
Cash-Out
Coach-led Stretches