CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

:90 Couch Stretch/side

then

AMRAP 4:00

25′ Duck Walk

25′ Alternating High Kicks

10 Air Squats

Strength

B: Back Squat (2-2-2-2-2)

85%+

Metcon

C: Metcon (Time)

50-35-20

Wallballs 20/14lbs

Push Ups

Bike 1.0m after each set of Push Ups

Time cap: 20 minutes
Beginner: 35-25-15 Wall Balls & 20-15-10 Push Ups (Box Push Ups if needed)

Intermediate: 35-25-15 Push Ups

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

Weighted Hip Extensions (hug plate in front of chest)

12 sets of 6 reps, slow and controlled

Cool Down