CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Steady Rounds

10 Banded Good Mornings

25 Double Unders (scale 3 sets of 10 Singles + 1 DU Attempt)

10 Wallballs 20/14lb

Strength

B: Split Jerk (Find your 1RM)

Metcon

C: Metcon (AMRAP – Reps)

AMRAP 9 Minutes

90 Air Squats

60 KB Swings 50/35lbs

90 Air Squats

AMRAP Pull Ups
Scale to allow :90 or more on the pull ups at the end. Score is total reps completed including squats/swings.

Beginner: 50 Air Squats; 40 Kettlebell Swings 35/25; Ring Rows

Intermediate: 70 Air Squats; 50 Kettlebell Swings 50/35 eye level: Rx Pull Ups

Advanced: Rx

Extra Credit

D: Metcon (4 Rounds for reps)

4 x 3:00 AMRAP

10 Right Arm Push Press w/ Dumbbell 50/35lbs

10 Burpees

10 Left Arm Push press w/ Dumbbell 50/35lbs

10 Burpees

Rest 2:00 between

Cool Down