CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A.: Warm-up (No Measure) Bike 60secs 10 Push Up 10 Squat AB 60secs X2 Metcon B: Metcon (Time) 10 Rounds of: 10 Cal Assault Bike 10 Cal Row 10 DB Floor Press 50/25s 10 Wall Balls 20/14lb.Doesn’t have...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A.: Warm-up (No Measure) Row 2 mins 3 rounds 10 Russian Swing 70/50 10 Kb Goblet Squat Bike 2 mins Metcon B: Metcon (Weight) (0-5min.) Row 1000m (5-15min.) 10min. to establish: 3 Rep Max Hang Power Clean...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up Weightlifting A: Warm-up (No Measure) Warm up Push Jerk to a “fun weight” B: Push Jerk (4×8-10) immediatley into; 10 DB Lateral Raises on each arm immediatley into; 50 Double unders Rest...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 3 Rounds 5/5 seated filly press (dumbbells) 10 Bench Facing Burpees (use hands on bench to jump over) Strength B: Push Press (4×3) 4×3 @ 70%+ 1RM Jerk Metcon C: Metcon...