Thursday WOD{3/12/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
2 rounds:
1 minute mtn. climbers
1 minute line jumps
Correctives:
2 min Side Plank w/Row
2 min Knee Plank
Weightlifting
Clean (Doubles at 65, 75, 80, 85 and 90%)
Metcon
Partner WOD!
15 minutes:
Metcon (Calories)
1 partner is always rowing for calories
Metcon (AMRAP – Rounds and Reps)
Other parner completes AMRAP:
100 empty barbell thrusters
100 Med Ball Sit-ups
100 barbell Push Presses
100 Russian Twists with Med Ball
* score is calories rowed, and reps/round completed
Cash-Out
Coach-led Stretches