Warm up:Row 250 (last 100 fast)
10 scap pullups
4 Turkish get ups
THEN: Theraband 2x15 each Internal/External, Flexion and Extension
4 sets of 6 - 8 using moderate weight
Burpee CTB pull-ups(Scale Burpee Pullups)
American KB swings 1.5/1 pood
If you can't do pull-ups without a band:
12-9-6 DB Pushup/Row/Row 30lb/20lb
KB swings 1.5/1 pood
(may go to knees for pushup. Need to stand up between reps)
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 5 out of every 6 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