Monday WOD{1/11/16}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
5min Med Ball Warm-up
Correctives
Banded OH Distraction
1mn/side
TK KB Press
15/side
Glute Bridges
30
Warm-up
Thruster (10 min to build to a heavy set of 3 (not a 3RM))
Metcon
Metcon (AMRAP – Reps)
30on, 30off, for 5 Rounds:
Cal Row
Sit-ups
Thrusters (45, 35)
*Score is total reps
Cash-Out
Coach Led Stretch / WOD Debrief