CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

aAA: Warm-up (No Measure)

Row 750/600m

Then

3 rounds

7 Barbell Good Mornings, add a little weight each round

7 Hollow Swings

:15 Bottom of Push Up or Bottom of Ring Dip hold

Strength

B: Deadlift (1RM)

Metcon

C: 30 Muscle-Ups (Time)

30 muscle-ups for time
Beginner: 50 Burpee Jumping Chin over Bar Pull Ups

Intermediate: 50 Burpee Chest to Bar Pull Ups

Advanced: Rx

Time cap: 15:00

Recovery

2 minute seated forward fold and foam roll upper back

Competitor Extra

D: Handstand Walk

10 minutes to practice handstand walking

Advanced: Over stack of plates or around cones

Cool Down