Crossfit New Orleans

WARM UP  15-10-5 Run Lunge Jumping Jacks Walk Lunge Push Ups WOD row 200 mtr 24 thrusters run 800 mtr 50 ball slams run 400 mtrs 24 kbs run 250 mtrs 50 box jumps CORE 20 planks 30 sec hold

WARM UP 15-10-5 pushups pass thrus situps WOD Half Thompson 5 rnds 6 Pull Ups or 1 rope climb 15 Back Squats 33 ft bar bell walks CORE 5 L Sits 30 sec hold