Thursday WOD{1/21/16}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
3min Coach Led Jump Rope Drills
-then-
ROM
Correctives
Side Plank
1min/side
Bretzel
1min/side
Weightlifting
Turkish Get Up (3-3-3-3/side *12min to build to a heavy triple)
Rest 4 min then…
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
* 10 min cap
Cash-Out
Coach-led Stretching