CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

5-4-3-2-1

Push Ups with slow descent, and slight pause at bottom with chest off floor, fast up

10-8-6-4-2

Box Jumps (increase height each round using plates)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 16

25/20 Heavy Jump Rope, each while partner holds Wall Sit

20/15 Calorie Row, each while partner holds Low Plank

15 Bench Press, 155/95, split reps any way with partner spotting
Scale Bench Press weight up or down so you can perform 3+ reps per set for the duration of the WOD

Core Development

C.: Psoas March (200)

Use mini band if possible

Cool Down

D: Metcon (No Measure)

Couch Stretch 2 mins per side

Calf Stretch 1 min per side

Achilles Stretch 1 min per side

Doorway Stretch 1 min per side