CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2:00 of Couch Stretch Each Side

-then-

3 Rounds

5 Tempo Goblet Squats (3 seconds down, 3 seconds hold at bottom, fast up, no rest at the top)

5 Seated Box Jumps

Strength

B: Box Squat (6×4)

80%+

Metcon

C: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
No cap, but target time should be under 12 minutes.

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45

Intermediate: 9 C2B + 9 Ring Dips, 95/65

Advanced: 7-5-3 with Rx’d movements

Competitor: Rx

Competitor Extra

D: Metcon (3 Rounds for time)

Bike 3.0m x 3 rounds

Rest 3:00

Cool Down