Thursday WOD{1/7/16}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
6min AMRAP of:
10 Cal Row
10 Mountain Climbers
10 Air Squats
10 Push-ups
*Partner up to accommodate rowers
Correctives
Banded OH Distraction
1min/side
Squats w/ T-Spine Rotation
10/side
TK Bottoms Up KB Press
15/side
Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner,
18min AMRAP:
A: 10 Goblet Squats (53, 35)
B: 10 Goblet Squats (53, 35)
A: 10 STOH (95, 65)
B: 10 STOH (95, 65)
A: 10 RKBS (53, 35)
B: 10 RKBS (53, 35)
A: 10 Front Rack Lunges (95, 65)
B: 10 Front Rack Lunges (95, 65)
*One partner working at a time
Cash-Out
Coach-led Stretching