Crossfit New Orleans

WARM UP                                        WORKOUT    2 rounds                                                     50 wall ball 10 pushups                                                10 pull ups 5 situps                                                      40 wall ball 400 meter run                                             8 pull ups 500 meter row                                            30 wall ball                                                                    6 pull ups                                                                   20 wall balls                                                                    4 pull ups                                                                   10 wall balls                                                                    2 pull ups  CORE 20 hanging L sits 10 sec hold

WARM UP 50 Jumping Jacks 40 Run Lundges 30 Squats 20 Push Ups   WORK OUT 400 Meter Run or Row 50 KBells 53/35 400 Meter Run or Row 40 Rung Push Ups 400 Meter Run or Row 30 Box Jumps 400 Meter Run or Row 20 Toe to Bar or KTE 400 Meter Run [...]

WARM UP 30 Run Lundges 30 Jumping Jacks 10 Wall Ball Shots   WORK OUT 5 Rounds 8 DB Snatch or KBell 55/35 right hand then left hand 8 each 10 Box Jumps 800 meter run then 5 rounds 8 Ring Push Ups 8 Pull Ups 10 Box Jumps   CORE 15-10-5 GHD Situps Back [...]