CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

Skill

A: Pull-Ups 2 (10min of practice)

Lv1. 3 x 10 Ring Row (toughest progression possible)

and then 3 x 12 Banded Face Pull

Lv2. EMOM x 5 Max Unbroken Strict Pull-ups

and then 10 Hollow Rocks per minute

Lv3. 20 Kipping or Butterfly Pull-ups AFAP

Lv4. Butterfly Pull-Up Practice if you still need it

Lv5. Max set of Butterfly Pull-ups

B: DB PULLOVERS (3×10)

B2: Russian Twists (3×20)

Metcon

C: Metcon (Time)

for time

100m run

40 c2b

800m run

30 t2b

600m run

20 muscle up

scale down mu to burpee to bar

Cool Down