Run Club 630pm at Jefferson Playground track. Bring a watch and sign up on mindbody! Learn how to run properly and build endurance.  This class will help you become a better and more efficient runner! In case of rain, meet at CrossFit nola 504 (540 n. cortez)

Warm Up:
2 lengths bear crawl
1 length centipede with pushups
1 length crab walk
 THEN: 2 rounds
7 wall balls
7 high box jumps
7 burpee broad jumps

Mobility: Roll out on wall with lacrosse ball (5 minutes)

Skill: Handstands
On the minute for 15 minutes, choose one of the following:
5-10 Shoulder touches on the wall
Handstand hold 10-20 secs
Frog Stand 10-20 secs
Max Handstand Walk for distance
Wall Climbs, 1-2 reps

Seven rounds for time of: (15 minute cut off)
165/115 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48.
Jonnie and the 6 pm class rolling out.

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