Saturday WOD{12/12/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
Metcon (Weight)
400m Partner KB Farmer Carry
*One person carrying at a time. Goal is all 400 and no sit-downs between you and partner
Correctives
Single Leg Flexion
1min/side
Jane Fondas
1×20/side
Glute Bridges
1×20
Goblet Squats (2sec pause)
15
Metcon
Metcon (Weight)
Working with a partner:
5 Rounds of:
Min 1: 10 Back Squats
Min 2: Rest
Min 3: Meter Row
Min 4: Rest
*Score is lowest weight on back squats + lowest meters rowed in any round
Metcon (AMRAP – Reps)
Put in lowest meters rowed here.
Cash-Out
Coach-led Stretching