CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

7 Hang Power Cleans, empty bar

5 Front Squats

3 Bent Over Rows

Metcon

B: Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Beginner: 20 Squats; 95/65 for 15 reps; Ring Rows; 200m run

Intermediate: 115/75; kipping pull ups

Advanced: Rx

Recovery

C: Metcon (No Measure)

15 minute working on upper thoracic mobility

– Foam roll or peanut upper back

– Barbell first rib smash

– Practice light, slow dumbbell overhead squats

Cool Down