Tuesday WOD{1/12/16}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
Coach-led Down/Backs
Correctives
Single Leg Flexion
1min/side
Banded Good Mornings
20
Monster Walks
20/side
Weightlifting
Deadlift (10 min to build to a heavy set of 3 (not a 3RM))
Metcon
Metcon (AMRAP – Reps)
12min Alt EMOM:
Odd: 10 Deadlifts (155, 105)
Even: AMRAP Burpees over bar
*Score is lowest number of burpees in any round.
*Rx+ (185, 130)
Cash-Out
Coach Led Stretch / WOD Debrief