CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

1:00 Squat Hold

:30 Row

1:00 Air Squats, smooth and steady pace

:30 Row

1:00 Feet together air squats

:30 Row

EMOM

B: Metcon (No Measure)

EMOM x 12 minutes

A) 6 Bent Over Single Dumbbell Row (hand & foot on bench), each side

B) 6 Attempts at Freestanding Handstand Hold or :30 Wall Supported HS Hold, then bring feet off wall for as long as possible

Alternate Movements

Metcon

C: Metcon (Time)

3 rounds for time of:

10 Shoulder to Overhead, 185/125

20 Pistols
Beginner: 115/65; 20 Jumping Lunges

Intermediate: 145/95; Pistols to a box

Advanced: Rx

Cool Down