Monday WOD{12/28/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
5min AMRAP:
2 Down/Backs
8 Jumping Squats
8 Push-ups
8 Ring Rows
Correctives
Bretzel
1min/side
Jane Fondas
20/side
One Leg Glute Bridge
20/leg
Weightlifting
Back Squat (65%x5, 75%x5, 80%x3, 85%x3x2)
Rest 5 min before metcon.
Metcon
Metcon (AMRAP – Rounds and Reps)
10min Ladder:
3-6-9-12-Etc
Wall Balls (20, 14)
Ball Facing Burpees
Pull-ups
*Rx+ C2B Pull-ups
Cash-Out
Coach-led Stretching