Thursday WOD{7/16/15}
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
Metcon
Metcon (AMRAP – Reps)
12 Min to Complete:
3×10 KB Screwdrivers
3x ME Strict Pull-ups
3×5 Half Kneeling Windmills
*Put total # of Pull-ups in Wodify
Metcon (AMRAP – Reps)
5 rounds: 1 minute ME at each
Ring Rows
Jump Rope
V-ups
Jumping Lunges
*Score is total reps
Cash-Out
Coach-led Stretches