CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

As a team of 3

1 Sled Push, 90/25# (there and back)

Row 250m

2 Sled Push (there and back twice)

Row 250m

3 Sled Push (there and back three times)

After partner 1 is done, they go on the row as partner 2 starts their push. Rest until everyone using their sled has completed their push + row then start the round of 2 and the round of 3.

Skill

B: Rope Climb (10 minutes)

Beginner: Practice rope climbs

Intermediate: Every :45 seconds for 8 rounds (6 minutes) – 1 Rope Climb

Advanced: 4 rounds of 1 Legless Rope Climb + 1 Rope Climb + 250m recovery Row (no Row after 4th round)

Metcon

C: Metcon (Time)

As a team of 3

For time:

100 Back Squats, 135/95

80 Bar Facing Burpees

60 Hang Power Cleans, 135/95

40 Strict Pull Ups

20 Thrusters, 135/95
Beginner 1: 100 KB Swings; 80 Burpees; 60 Goblet Squats; 40 Ring Rows; 20 3-person synchro wall balls

Beginner 2: 95/55; Ring Rows

Intermediate: 115/75; Banded Strict Pull Ups

Advanced: Rx

Cool Down