Thursday WOD{9/24/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

3 min AMRAP:

10 Jumping jacks

8 Air Squats

8 Fast Mtn. Climbers

Correctives

3 X 10 Pushup with reach

3 X 10 DeadBugs

3 X T-spine Rotations

Metcon

Metcon (AMRAP – Reps)

3 rounds:

Min 1: row 45 sec Calorie Row

Min 2: 45 sec DU

Min 3: 45 sec Wall Balls

Min 4: 45 sec Alt. DB Snatches

Min 5: 45 sec Walking lunges

Min 6: Rest

Cash-Out

Coach-led Stretches