CrossFit LaSalle – CrossFit

Warm-up

A: Warm-up (No Measure)

Run, row, ride 3-5 minutes

+

2 rds

10 scap pulls

10 knee raises

10 lunges/leg

Strength Training

EMOM x 15

B1: Pull-ups (6,6,6,6,6)

B2: DB Reverse Lunge (20,20,20,20,20)

B3: Tuck Crunch (20,20,20,20,20)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

5 Hang Power Cleans 155/105

10 Burpees Over Bar

40 Double Unders

Rest 6:00

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

10 Cal Row

8 C2B Pull Ups

12 Air Squats

Cool Down

yoga and foam rolling