CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 Steady Rounds

10 Push Press 65/45lbs

12 Perfect Pull Ups

14 Box Step Ups

then

Foam Roll Lats

Strength

B: Squat Snatch (2-2-2-2-2-2)

Drop and Reset each rep

(Start around 85%)

Metcon

C: Metcon (6 Rounds for time)

AMRAP 2 Minutes x 6 Rounds

Bike 10/7 Calories

10 Box Jumps

3 D-Ball Cleans 100/70

Hold Low Plank in remaining time

Rest 1:00 between AMRAP

Core Development

D: Candlestick (15 reps)

Extra Credit

E: Metcon (4 Rounds for time)

4 Rounds

40/25 Calorie Bike

Rest 2:00

Cool Down