Thursday WOD{12/31/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
W/ a Partner
3 Rounds
A: 200m Row
B: Plank
Correctives
Single Leg Flexion
1min/side
Pigeon Pose
1min/side
KB Deadlifts
20
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
20min AMRAP:
500m Row
50 Sit-ups
50 RKBS (53, 35)
50 Goblet Box Step Overs (20)
*Use same KB as swings for goblet step overs. Work can be split as needed. One partner working at a time.
Cash-Out
Coach-led Stretching