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    • Testimonials
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  • Get Started
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    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
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120420

4/19/2012

 

Friday

Warm up:
800m Run
10X Arm circles, small/med/large-Forward/Back
10x Arm Raises, Forward/Side/around world
10x Dynamic leg swings, Forward/Back/R/L

GOAT: 10 mins
Choose Handstands, Muscle ups, pullups, pushups, pistols, oly lifts, frog stands, shoulder touches..etc..

WOD: 3 rounds
50m Overhead Walking Lunges 45/25lb plate
50m Broad Jump
200m Sprint

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