Warm Up: 5 to 7 mins
100m Row (not run) Try to get quicker each row.
2 Cart Wheels
2 Forward Rolls
Strength: Strict Pullups
If Tuesday was successful, use same weight/resistance. Add 1 rep per set if possible. If you have reached 3x10, decrease band size or increase weight. Try for 3 sets of 5.
20min Goat (1 to 3 reps on the minute, every minute)
Try achieving more consistent reps per set.
Shoulder Press 5-5-5-5-5
If you are someone who has a shoulder/arm injury, do this WOD instead.
8x400m Run (Intermediate/beginner 6x400)
Rest 60 secs between.
This is not an all out sprint. Start at a 5k pace. Descend by 1 sec on each 400. (ex. if your pace for a 5k is 8 min/mile, your 400 split would be 2:00. You would begin the first 400m at 2 min pace and descend: 1:59, 1:58 etc..The last 2x 400's can be quicker or max effort, but do not start out so fast you can't descend on the drill.
If you have a watch with interval splits bring it. You can use the wall clock, but having a watch will keep you more on track. Pay attention to your time at the 200m mark. This will help your pacing.
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
Free Intro Class
Click here to sign up!
Next Fundamentals Classes
Interested in joining the gym?
New to CrossFit?
We have fundamentals classes starting every 2-3 weeks!
Sign up here!
More info here
Space is limited! (if you wait until the last day, you might not get in) is
Sites We Visit
Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog