CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds each, alternate full rounds with a partner

12 Lateral Squats

3 Dumbbell Man Makers (Push Up+ Dumbbell Row, L + Dumbbell Row, R + Burpee + Squat Clean Thruster)

Metcon

B: Metcon (Time)

With a partner, split reps any way

2017 Regionals Chipper

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge
Beginner: 30/15# DB; 14/10# Ball; 30 Ring Rows or Strict Pull Ups

Intermediate: 40/25# DB; 20/14; Reduced Height Rope Climb

Advanced: 50/35#; 20/14#

Competitor: 70/45#; 30/20#

Cool Down