CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

Gymnastics

Muscle Up 1 (15min)

Lv1. 2-4 minutes practice of false grip kipping ring rows

Lv2. 10 minutes of jumping muscle-up practice with farthest reach you can manage.

Lv3. 10 Muscle-Ups + 1 dip at top for time. Try to string together as many as you can.

Lv4. 3-5 rounds of: As many muscle-ups in 1:00 minute as possible followed by 2:00 minute rest

Lv5. 4 sets max kipping ring muscle-ups. Each time you cycle through rotate the following rest interval ratios – 1:2 – 1:3 – 1:4. Also, rotate through back and forth between ring and bar.

Metcon

B: Metcon (Time)

Team of 2

50-40-30-20-10-20-30-40-50

kbs 50/35

cal AB

wallballs

Cool Down