CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) With a partner 2 rounds Partner 1 runs 200m Partner 2 performs 5 Pull Ups + 10 Push Ups + 15 Air Squats Switch places and repeat (2x run, 2x Cindy each) Metcon B: Metcon (Time) With...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) Warmup EMOM for 5:00 With an empty bar 6 Good Mornings 6 Front Squats Overhead barbell hold with remaining time Strength B: Sumo Deadlift (6-6-6) Heavy, but perfect controlled reps...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 4 Rounds each with a Partner One partner rows while other performs Burpee/SJ 3 Burpee 3 Split Jerks w/ pause in the catch 10/7 Cal Row Strength B: Split Jerk (6×3) 6×3...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) Bike 20/14 Calories 20 PVC Wrist Rotations then Stretch/Mobilize then 10 Muscle Cleans 10 Hip Squat Cleans 10 Low Hang Squat Cleans 10 Squat Cleans from “floor” Strength...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) Row 350m 20 Empty Bar Thrusters 20 Tall Box Jumps, increase height every 5 reps (not for speed) Strength B: Back Squat (5×3) Work up to a heavy single around 90% then 5×3 @...