CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 2 Rounds Row 400m 10 Front Rack Lunges w/ Dumbbells Strength B: Box Squat (Find 1RM) Box Height: When seated you are at or slightly above parallel Foot Width: Slightly wider than...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 2 rounds 30m (back of gym to fence) Single Kettlebell Farmers Carry, switch hands then walk back 20 Frog Kicks 10 GHD Hip Extensions or Banded Good Mornings Strength B: Seated DB...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) With a partner, alternate full rounds AMRAP 4 Strict Mini “Cindy” 4 Strict Pull Ups/Ring Rows 8/5 Push Ups 12 Air Squats Metcon B: Metcon (Time) WOD Partner...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) :90 foam roll calves, each side then 2 Rounds: 50 Single Unders Both Feet 5-15 Push Ups 50 Single Unders Left Foot Only 5-15 Push Ups 50 Single Unders Right Foot Only 5-15 Push Ups...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 3 Rounds 100 Single Unders 10 Hang Power Snatches Strength B: Power Snatch (7×1) 90%+ Metcon C: Metcon (Time) 3 Rounds 12/8 Calorie Bike 12 Deadlifts 275/185lbs 12 Ring...
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