CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 2 Rounds 12 Burpees 12 Handstand Push Ups/HS Holds (~30 sec) – 2 sets or less on HSPU 50′ Waiters Walk w/ 1 Dumbbell Strength B: Metcon (3 Rounds for reps) Every 3 Minutes Complete 1...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 10-8-6-4-2 Push Ups Air Squats Gymnastic Kips Strength B: Metcon (Time) Front Squat 40 Reps for time @ 60% 1RM Rack/Unrack anytime Metcon C: Metcon (2 Rounds for reps) AMRAP 6...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up Gymnastics A: Warm-up (No Measure) Accumulate 90sec in a HS hold then AMRAP for 4:00 7/4 Push Ups 35 Double Unders B: Handstand Push-ups (EMOM 5:00) Pick and # of HSPU and work on meeting the open standard....

crossfit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Metcon (No Measure) Team of 2 As a relay with your partner 1 Shuttle Run 5 Hand Release Push Ups each 10 Jumping Lunges Metcon B: Metcon (Time) Team of 2 For time: 100 Squats Bike 0.8 & Row 500m 100...

crossfit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up Weightlifting A: Power Clean-HPC-Push Jerk (12 min to build heavy single ) Metcon B: Metcon (AMRAP – Rounds and Reps) 12min AMRAP 1500/1300m Row AMRAP 12 Push Press 12 T2B Cool...

crossfit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up Weightlifting A1: Deadlift (4×4) A2: Plank (4xmax) Metcon b: Metcon (Time) 100 BJO EMOM 5 DL 315/205 Cool...
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