Monday WOD{4/27/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
Coach-led Down and Backs
Correctives:
Full Plank 20 sec on, 10 sec off X4
Turkish Sit-ups- 1 min left, 1 min right
Weightlifting
Clean and Jerk (Work up to a Heavy Single)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partners complete 10 min AMRAP:
30 burpees to pull-ups bar
20 T2B
Metcon (Weight)
Once 10 minutes hit, both athletes have 6 minutes to establish a heavy C&J
Cash-Out
Coach-led Stretches