CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

60 Plate Jumps

Gym Length Filly Carry, switch arms then walk back

20 Hip Extensions or Banded Good Mornings

Gym Length Filly Carry, switch arms then walk back

60 Plate Jumps

Without lunge: https://www.youtube.com/watch?v=VBiRtJbgRKg

Skill

B: Metcon (Time)

With a 15 minute cap:

200 Double Unders

100′ HS Walk

150 Double Unders

75′ HS Walk

100 Double Unders

50′ HS Walk

Or

Minutes 0-3: practice double unders

3-6: practice handstand walks (one attempt every :30)

6-8: practice double unders

8-10: practice handstand walks

10-11: practice double unders

11-12: practice handstand walks
Beginner: Max sets of :10 handstand hold against wall followed by attempt to take feet off wall to perform max time free standing HS hold before coming down

Metcon

C: Metcon (Time)

For time (cap 10 minutes)

100 Kettlebell Swings, 50/35

Every time you break perform 15 Burpees over Box, 24/20″ (open standard)
Beginner: 35/15; 10 burpees with step up allowed

Intermediate: 45/25; 12 Burpees

Advanced: Rx

Competitor Extra

D: D-ball Squats (10×5)

(held in front of body), 100/70#

Cool Down