Wednesday- Rope climb...wear long socks or pants Warm Up: 20 kb swings 100m 2 arm kb farmers carry 10 wall squats 10 wall angels 10 push ups 10 pullups 5-10 minues: Roll out with Foam Roller, lacrosse ball Skill: Toes to Bar Tabata Do as many reps as possible for 8 rounds of 20 secs on/10 secs off. Games athletes try to choose a number and hold for 8 rounds. (Scale with KTE or Knee raises) People with shoulder injuries/issues do GHD or Max Ab mat situps WOD: Use one kettle bell (1.5/1 pood) 25 Ring Dips (scale box or bar dips) 25 Walking overhead lunge, right arm 50 Hand to Hand Kettlebell swings 25 Walking overhead lunge, left arm 5 Rope Climbs (scale 50 jumping towel pullups) 25 Ring Dips (scale box or bar dips)
Aaron Lesher
2/8/2012 01:44:25 am
Gonna get back into it after 6 days off due to shin splints ... looking forward to seeing the homies again! Comments are closed.
|
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
Sign our Waiver prior to arriving Join CrossFit NOLA!Interested in joining the gym?
New to CrossFit? All of our new members start with their own private coach! More info here Check out the latest Podcast Episode:![]()
Sites We VisitPre-Made Paleo GoRuck Oct 26th Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Prometheus CrossFit Motor City CrossFit Beyond the Whiteboard Gary Taubes's Blog Tasc Whole 9 Categories
All
|