CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

15 Penguin Jumps

10 Head Through Window Handstand Shoulder Activation

5 Empty Bar Strict Press

5 Empty Bar Good Mornings

Gymnastics

B: Metcon (No Measure)

Alternating On the Minute x 8 minutes

Odd Minutes – 50 Double Unders

Even Minutes – :30 Seconds Max Strict Handstand Push-ups

Metcon

C: Metcon (Time)

50/35 Calorie Row

40 Kettlebell Swings (50/35)

30 Push Jerks (135/95)

40 Kettlebell Swings (50/35)

50/35 Calorie Row
Beginner: 35/25 Calorie Row; 30 KB Swings, 35/18; 25 Push Jerks 95/55

Intermediate: 40/30 Calorie Row; Rx KB Swings; 30 Push Jerks, 115/75

Advanced: Rx

Competitor: 70/53 KB Swing

Extra Credit

D: Metcon (No Measure)

Every 4 minutes for 8 Rounds

5 Sandbag Cleans

Shuttle Sprint 10-10-20-10-10-20
Plan to empty the tank on every round. Challenge yourself to alternate sides when you change direction on the shuttle sprints.

Cool Down