CrossFit – Wed, May 29

CrossFit Lions West – CrossFit

Warm-up (No Measure)

This is the hardest CrossFit workout….period. We got to throw it down on our last full CrossFit day at Lions.

10 min:

1,23- cardio

4- air squats

5,6- wrist stretch on the floor

7- glute bridges

8,9- banded lat stretch

10- banded pull a parts

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
RX is absolutely insane. I’ll leave it up here but 95/65 is really what most should be thinking about on the high end. Thruster loads should be 15 or more reps when fresh. Its not uncommon for athletes to do multiple minutes where they are just doing 5 burpees and catching their breath.

Time cap: 30 min time cap