Sunday WOD{1/10/16}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
Coach Led KB Drills
-then-
ROM
Correctives
Banded Wall Walks
2×10/side
KB Arm Bar
2x30sec/side
Weightlifting
Turkish Get Up (3-3-3-3 per side; build to heavy set of 3/side)
Metcon
Metcon (AMRAP – Reps)
4 Rounds:
40sec on, 20 sec off @ ea station
Cal Row
Slam Ball (20, 15)
Straight Leg Sit-ups
One arm KB swing (53, 35, alt)