Saturday
(If you would like to do a team workout, then sign up at CrossFit NOLA for the 10am WOD! If you would like to try your hand at the games workout, sign up here!)
(If you would like to do a team workout, then sign up at CrossFit NOLA for the 10am WOD! If you would like to try your hand at the games workout, sign up here!)
11:15am: Games competitors! Sign up on mindbody and sign up for a slot on the whiteboard when you arrive! You may sig
10am WOD:CrossFit Games Open 12.3
10am WOD:CrossFit Games Open 12.3
Warm Up:
800m run
10 burpee broad jumps
10 pullups
10 Back Squat and Press with the Bar
10 situps
10 supermans
Mobility: 5-10 Minutes
Roll out/Use lacrosse Ball, band stretch
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box /20"
115/75 pound Push press, 12 reps
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box /20"
115/75 pound Push press, 12 reps
9 Toes-to-bar
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