CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

10 Box Jumps

15 Air Squats

:30 Plank Hold

Strength

B: Box Squat (2-2-2-2-2-2)

@ 80%+

Metcon

C: Metcon (AMRAP – Rounds and Reps)

“Mary”-ish

AMRAP 20 Minutes

8 Handstand Push ups

10 Alternating Pistols

12 Pull Ups
Scale HSPU and pull up volume to complete each in 2 sets or less

Beginner: 8 Dumbbell Push Press or :20 HS Hold; 10 Steps Walking Lunge or Pistols to a box; 8 Banded Strict Pull Ups

Intermediate: Reduce HSPU ROM; Upright supported pistols; 8 Pull Ups

Advanced: Rx

Competitor Extra

D: Metcon (6 Rounds for time)

Run 800m x 6

Rest 1:1

Cool Down