Thursday WOD{1/14/16}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
5min AMRAP:
2 Down/Backs
10 Push-ups
10 Squats
10 Ring Rows
Correctives
Pigeon Pose
1min/side
PVC Sots Press
20
Single Leg Flexion w/ T-Spine Rotation
30sec/side x 2
Skill
Hollow Body Skill Work
4x30sec hold
*30sec rest
Metcon
Metcon (Time)
2 Rounds for time:
50 Mountain Climbers
40 Lateral Hops over Plate
30 Plate GTOH (45, 25)
20 OH Lunges (45, 25)
10 Burpees to Plate
*18min cap
Cash-Out
Coach Led Stretch / WOD Debrief