5 split squats with rear foot elevated per leg
:30 hollow hold
:30 plank/inversion hold
EMOM for 10 minutes
Level 1 - 10 perfect narrow stance (feet almost touching) squats (can scale to box or band)
Level 2 - using box or band, 5 controlled single-leg squats per leg
Level 3 - 3 negative pistols per leg (can try roll-up as well)
Level 4 - 3 pistols per leg
Level 5 - 3 weighted pistols per leg
Even - 5 deadlifts (245/165lbs)
Odds - 5 HSPU
INT: 3 HSPU
BEG: 5 push-ups
(use 60%-70% of 1RM deadlift whichever is lower)
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
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 Visit
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog