2 lengths Bear Crawl
2 lengths Crab Walk
Lay on Back: kick opp leg to opp. arm (10 reps each leg) keep moving, hold 1 sec only
Lay on Stomach: Head down, arms out, palms down: Kick opp leg to opp. arm (10 reps each leg)
If you have not done this before:
Pushup Test: Warm up with 1 set of max pushups. No Knees allowed on pushups.
Scaling will be with plates/mats.
Set: 3 rounds of 5 to 8 pushups/HSPU's. Rest 2 to 3 mins between sets, and do mobility stretches between sets.If Tuesday was succesful, add one more pushup/hspu per set.
WOD: Complete as many reps as possible in 25 minutes.
20 calorie row
30 Wallballs 20/14lb
20 toes to bar
30 Box Jumps 24in/20in
20 SDHP 2 pood/1.5 pood
20 shoulder to overhead 135/95
3 rope climbs or 200m legless row
Patrick Baraber 11:12 (108lb kb, 120 foot sled pull, sled plus 165lbs)
Samantha Briggs 13:06 (75lb kb, 120foot sled pull, sled plus 115lbs)
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