CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

AMRAP 5 with a partner

Flight Simulator as far as possible.

Partner 1 completes 5 unbroken DU, Partner 2 completes 5 unbroken DU, partner 1 completes 10 unbroken DU, etc.

Scale: 2-4-6-8-10-etc
If you trip, your partner goes and continues to the next set. You must complete your set unbroken before advancing to the next number.

Beginners: 1 Burpee + 5 Penguin Jumps, 2 Burpees + 10 Penguin Jumps, 3 Burpees + 15 Penguin Jumps, etc

Metcon

B: Metcon (Time)

75 Air Squats

50 Single Dumbbell Push Press, switch hands any time

25 Lateral Burpees over Dumbbell

5 Rope Climb

25 Lateral Burpees over Dumbbell

50 Single Dumbbell Push Press, switch hands any time

75 Air Squats
Beginner: 25 Ring Rows instead of Climb; 30/15

Intermediate: Rope Climbs to 10′ or 12′; 40/25;

Advanced: 50/35

Competitor 70/45#

Cool Down