Sunday WOD{1/3/16}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
5min AMRAP:
10 Med Ball Cleans
50ft Slow Bear Crawl
Correctives
Bretzel
1min/side
Good Mornings
2×10
Side Plank w/ Row
1min/side
Skill
4 Rounds of:
Min 1: 30sec HS Hold
Min 2: 30sec Hanging L-Sit Hold
-rest, then-
Metcon
Metcon (Time)
6 Rounds for time of:
10 Deadlifts (155, 110)
8 Burpees over bar
6 HSPUs
*15min cap
*Rx+ (185, 130), Deficit HSPUs (8″, 6″)
Cash-Out
Coach-led Stretching