Thursday WOD{6/25/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
Coach Led Down n Back
1 min/side T Spine Rotation w/ Reach
1 min/side wall slides with foam roller
2 Min knee Plank
10 Min to Complete:
3×8 Half Kneeling KB Press
3×30 Ring row hold
3×5 Turkish Sit-up
Metcon
Metcon (Time)
Run 1 mile
Rest 4:00 max then..
Metcon (Time)
Run 800m
Rest 3:00 max then..
Metcon (Time)
Run 400m
Rest 2:00 max then..
Metcon (Time)
Run 200m
Cash-Out
Coach-led Stretches