Row 500m or Run 400m
10 Dynamic Leg Swings, R/L ,forward/back
10 Lunging Pass Thrus
10 Wall Squats
10 Back Extensions
10-15 minutes Mobility: coaches choice
Goat: 20 minutes
Choose a skill you can do 1 to 3 reps on the minute every minute for 20 minutes.
10 minute AMRAP
10 Russian kettlebell swings (1.5/1 pood)
25 UNBROKEN Double unders (75 singles)
Penalty: Every time you miss during the set of double unders or singles you must drop at the rep you are on and do 3 down ups.
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
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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