Thursday WOD{1/14/16}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

5min AMRAP:

2 Down/Backs

10 Push-ups

10 Squats

10 Ring Rows

Correctives

Pigeon Pose

1min/side

PVC Sots Press

20

Single Leg Flexion w/ T-Spine Rotation

30sec/side x 2

Skill

Hollow Body Skill Work

4x30sec hold

*30sec rest

Metcon

Metcon (Time)

2 Rounds for time:

50 Mountain Climbers

40 Lateral Hops over Plate

30 Plate GTOH (45, 25)

20 OH Lunges (45, 25)

10 Burpees to Plate

*18min cap

Cash-Out

Coach Led Stretch / WOD Debrief

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