CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

10 Good Mornings (empty or light bar)

20 Walking Lunge Steps

5 Handstand Push Ups or 1 Wall Walk

Strength

Deadlift (12-12-12)

3×12 @50-55% of 1RM

For Speed

Metcon

C: Metcon (Time)

With a Partner

7 Rounds Each

2 Reps of (1 Ring MU + 2 Ring Dip)

12 Box Jump Overs 24/20″
Beginner: 15-sec Ring Support Hold or 5 Bench Dips; 12″ Stack of Plates

Intermediate: 3 Ring Dips with 5-second hold at the top of each rep; 20/16″

Advanced: Rx

Extra Credit

D: Metcon (4 Rounds for time)

4 Rounds

6 D-Ball Squats (Bear Hug)

8 Deficit or Paralette HSPU

10 Sandbag Cleans
Rest 3 mins

Pick a D-Ball weight that you can continue to move with

Cool Down