Saturday WOD{12/12/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

Metcon (Weight)

400m Partner KB Farmer Carry

*One person carrying at a time. Goal is all 400 and no sit-downs between you and partner

Correctives

Single Leg Flexion

1min/side

Jane Fondas

1×20/side

Glute Bridges

1×20

Goblet Squats (2sec pause)

15

Metcon

Metcon (Weight)

Working with a partner:

5 Rounds of:

Min 1: 10 Back Squats

Min 2: Rest

Min 3: Meter Row

Min 4: Rest

*Score is lowest weight on back squats + lowest meters rowed in any round

Metcon (AMRAP – Reps)

Put in lowest meters rowed here.

Cash-Out

Coach-led Stretching

Recent Posts