CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Two Sets:

Row 500m

30 Air Squats

15 Goblet Squats

then

5×3 Tall Box Jumps 30/24

Rest :30 between sets

Strength

B: Back Squat (Find 1RM)

Metcon

C: Metcon (Time)

5 Rounds

50m Farmers Carry

5 Squat Cleans 185/115lbs

1 Rope Climb
Beginner: 45/25#; 95/65; 8 Ring Rows

Intermediate: 50/35 145/95;10-12′ Rope Climb

Advanced: 70/50

Competitor: Legless Rope Climb

For the farmers carry, any implement is good, don’t be afraid to get creative here (Kettlebells, Dumbbells, Hex Bar)

Competitor Extra

D: Metcon (No Measure)

Spend 15-25 minutes practicing handstand walks

Advanced: Create Handstand Walk Obstacle Course from Regionals

Complete 5-10 times based on time and skill

Cool Down