100819

We need to jump higher on our burpees!!

Hey Ya'll!! I got plugged on the cover of the CrossFit Endurance site today!!! Just sorry they didn't plug the name Crossfit NOLA...Trying to represent us well here though!



Thursday

Just a helpful reminder: Always have an extra pair of shoes in your car with you..We may begin to throw in skills that are done best in  flat shoes, like converse, or you may prefer to bring lifting shoes. Also, some people do not like to run in converse, so have running shoes handy. Also, I like to bring my own personal jump rope to class and practice double unders before or after class..These are not requirements, just ideas to help you get the most out of your workouts. Always be prepared, and expect the unexpected!

Warm Up:
30 double unders
10 pass thrus
10 overhead squats
10 push ups
THEN:
3 Rounds of 5 dead hang pullups, 5 ringdips (do any way you can, unbroken), 10 sec ring L-sit or Ball Up
(advance who have no problem with 5 dead hang, do weighted, but unbroken)

WOD:
5.5.5
Shoulder Press

Then

6 rounds for time of:
Run 400 meters
25 Burpees

Graham Holmberg 21:10, Kristan Clever 22:18, Rebecca Voigt 25:38, Elyse Umeda 27:00, Josh Everett 29:06