Tuesday WOD{12/29/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
3min Jump Rope Drills
-then-
ROM
Correctives
Couch Stretch
1min/side
*Focus on hip extension
One Legged KB RDL
2×10/side
Weightlifting
Power Clean (12 min to build to a heavy double)
Rest 4 min before starting metcon
Metcon
Metcon (Weight)
8min EMOM:
20 DUs
5 Hang Power Cleans
*Score is weight used
Cash-Out
Coach-led Stretching