Tuesday WOD{1/19/16}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
5 Min AMRAP:
4 Inch Worms
5 Sit-to-Stands
6 Med Ball Cleans
Correctives
2 Rounds of:
8 Straight Leg Sit-ups
10 Jane Fondas (per side)
20 Glute Bridges
Weightlifting
Metcon (Weight)
Every 2min for 12min:
4 Tempo Back Squats
*4sec negative, 2 sec pause, explode to top
Cash-Out
Metcon (Time)
With a partner
3000m row.
*Partners switch every 250m