CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Metcon (No Measure)

Team of 2

As a relay with your partner

1 Shuttle Run

5 Hand Release Push Ups each

10 Jumping Lunges

Metcon

B: Metcon (Time)

Team of 2

For time:

100 Squats

Bike 0.8 & Row 500m

100 Push Ups

Bike 0.8 & Row 500m

100 Steps Walking Lunge

Bike 0.8 & Row 500m

100 Burpees

Split reps any way with one partner working at a time. One athlete bikes while other rows. Once both finish they can move on to the next movement. Teams’ choice how to rotate biking/rowing.

Extra Credit

C: Metcon (4 Rounds for time)

4 Rounds

5-4-3-2-1

Strict HSPU w/ 2-4″ Deficit

Box Jump 30/24

Rest :90

Cool Down