CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 3 rounds 7 Tuck Ups 8 PVC Overhead Squats 9 Plate Jumps Metcon B: Metcon (AMRAP – Rounds and Reps) With a partner, split reps any way with one person working at a time: AMRAP...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) Run 600m 30 Wall Balls 3:00 Banded Glute Activation (15 steps each direction) Strength B: Back Squat (4×4) @80% Metcon C: Metcon (AMRAP – Rounds and Reps) AMRAP 12...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 40 Band Pull Aparts 10 Palms Down, 10 Palms Up x 2 Then 3 Rounds :30 Handstand Hold 8 Push Ups 8 Bent over Rows, empty bar Strength B: Warm-up (No Measure) Strict Shoulder Press 2×10...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) EMOM 5:00 10 Swings 3 Strict Pull Ups or 3 Ring Rows Strength B: Deadlift (3×3) As heavy as possible with perfect positions Athletes should spend around 8-10 minutes warming up...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) Weakness Warm Up Athletes can pick from the following: 1 Mile Run 2K Row 100/80 Calorie Bike 75 Bar Facing Burpees Pick a different movement from Monday Strength B: Back Squat...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) In 3 minutes: 30 Plate Ground to Overhead 45/25 Max Plate Gun hold in remaining time* *5 Plyo Plate Push Ups every time you break Metcon B.: Saved by the Barbell (3 Rounds for reps)...