The CF NOLA traveling crew: Liz, Sam, Aaron, Rachel S, Lynn and Matt G are going to Crescent City CrossFit for 13.1 tomorrrow. If you would like to join them, post to comments and show up at Midcity at 10:30am for carpooling, or head to 312 Lapalco Blvd., Gretna, Louisiana 70056 at 11 am
Schedule:
9 am Free intro 540 N Cortez
10 am Group WOD (Both locations)
11 am - Open WOD (540 N cortez)
11:15 am: movement briefing for 13.1
11:25 am: first heat of 13.1 - sign up for heats will be on the board, we plan to run heats every 25 minutes, so if you are heat 2 or 3, plan your warm up appropriately
Warm Up:
Run 400 or Row 500
2 rounds of
15 pass throughs
30 second over head squat hold at bottom
10 burpees
Mobility:
Group WOD
with a partner
10 minute AMRAP
alternating minutes
Partner 1: 5 burpees followed by AMRAP snatch 75/45
Partner 2: AMRAP Wallballs
Partner 2 cannot start wallbals until partner 1 finishes 5 burpees
13.1 Open WOD:
Schedule:
9 am Free intro 540 N Cortez
10 am Group WOD (Both locations)
11 am - Open WOD (540 N cortez)
11:15 am: movement briefing for 13.1
11:25 am: first heat of 13.1 - sign up for heats will be on the board, we plan to run heats every 25 minutes, so if you are heat 2 or 3, plan your warm up appropriately
Warm Up:
Run 400 or Row 500
2 rounds of
15 pass throughs
30 second over head squat hold at bottom
10 burpees
Mobility:
Group WOD
with a partner
10 minute AMRAP
alternating minutes
Partner 1: 5 burpees followed by AMRAP snatch 75/45
Partner 2: AMRAP Wallballs
Partner 2 cannot start wallbals until partner 1 finishes 5 burpees
13.1 Open WOD:
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