Thursday WOD{12/17/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

Coach-led Down and Backs

Correctives

Front Rack Stretch

1min/side

Jane Fondas

1/x20/side

Goblet Squats

1×20

Metcon

Metcon (Weight)

Every 2min for 12min:

2 Slow Negative/Pause Front Squats

*4sec negative, 3sec pause

*Across

Cash-Out

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

5 One ARM RKBS (L)

5 KB Snatches (L)

5 KB Jerk (L)

5 KB Lunge (L)

*repeat on right