CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 rounds

10 Banded Good Mornings in a wide stance

Run 200m

10 Tall Box Jumps

Strength

B: Sumo Deadlift (10×3)

10×3 @ 65% of 3RM

Speed Work

No Bounce – Silent

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

25′ Handstand Walk

12 Dumbbell Snatch 50/35lbs
Beginner: 30/15; 50′ Bear Crawl or :30 Handstand Hold, shifting weight between hands

Intermediate: 40/25#; 5 HS Walk Attempts or 20 Shoulder Taps

Advanced: Rx

Cool Down