Saturday WOD{4/11/15}
Louisville, New Albany – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
Coach-led Down and Back Drills
Correctives:
1 X 10 Each side Lying T-Spine Rotation
1 X 15 Strict Push-ups w/ Reach
Weightlifting
Superset!
Bent Over Row (5×10)
Seated DB Strict Press (5×10)
Metcon
Metcon (Time)
3 rounds for time:
20 T2B
40 Jump Squats
60 Seconds Cumulatve L-Sit Hold on Pull-up Bar
* 12 min cap
Cash-Out
Coach-led Stretches